Classes start with conditioning work which emphasizes deep skills of breathing-with-movement. This enhances self-awareness, stability and calm focus, as well as skilful body movement. Breath-work informs most of the technical aspects of Systema to follow. After conditioning we practice various drills as well as free practice involving one or more of the following: throws, pins, groundwork, weapons (including knives, chains, staff etc.), delivering effective strikes as well as absorbing and neutralizing strikes, working with multiple attackers (with and without weapons), working as a defensive team and dealing with hostage-like situations as well as surviving in crowds and so on. Class always ends with a cool-down practice and/or massage to harmonize mind, body and spirit.