Duration: 53 minutes
Equipment: None required
Presenters: Dan Cohen, Rachael Newsham, Natasha Vincent, Antoine Sagne, Erin Maw

1A. UPPER BODY WARM-UP
Like Ah Boss performed by Ice Blue Holiday made famous by Machel Montano
Moves: Front Stance, Pulse, Jab, Uppercut, Traveling Jab, Jack, Combat Stance, Hook, Scissor, Drop Squat, Double Pulse

1B. LOWER BODY WARM-UP
Green Light performed by Coneman made famous by Lady Bri
Moves: Front Stance, Knee Step, Combat Stance, Roundhouse Kick, Pulse Hold OTS, Side Kick, Knee, Front Kick, Double Knee

2. COMBAT 1
All Guys performed by Killrude made famous by Apashe feat. 740 Boyz & Dose
Moves: Combat Stance, Jab, Cross, Uppercut, Knee, Jump Knee, Plyo Push, Push Front Kick, Pulse Hold OTS, A-Frame Arms, Kata, Karate Punch

3. POWER TRAINING 1
In a Moment performed by Slime Roscoe made famous by Lee Mvtthews feat. Watson
Moves: Combat Stance, Jab, Hook, Front Stance, Run OTS, Cross, Step and Slip, Power Hook

4. COMBAT 2
Lord & Master performed by Yung Duke made famous by Apashe
Moves: Front Stance, Karate Guard and Stance, Breaking Boards Combo, Combat Stance, Pulse, Evasive Side Kick, Step, Kick, Lunge

5. POWER TRAINING 2
Look At Me Go performed by Yotti made famous by Netsky feat. Darren Styles
Moves: Pushups, Squats, Mountain Climber, Walking Plank, Run OTS, Side Squat, Triple Pushup, Renegade Pull, Triple Pulse Squat, Single Knee, Uppercut, Jab, Cross, Sprawl School

6. COMBAT 3
Get Ready performed by One Eye Handkercheif made famous by Rayelle
Moves: Front Stance, Ginga Step, Capoeira Corner Front Kick, Step Quarter Turn, A-Frame Arms, Squat & Esquiva a tras Combo

7. MUAY THAI
WAWA performed by Long Road made famous by Party Favor
Moves: Combat Stance, Knee, Running Man Knee, Punch, Knee Combo, Descending Elbow, Ascending Elbow

8. POWER TRAINING 3
Good Enough performed by Bad News Blues made famous by Koven
Moves: Run OTS, Front Stance, Jab, Uppercut, Jack, Traveling Combo

9. CONDITIONING
Whatever I Want performed by Scallion made famous by Kat Meoz
Moves: Crunch, Top Half Pulse Crunch, Cross Crawl, Double Leg Glute Hip Bridge, Top Half Pulse, Back Extensions, Arm Circles

10. COOLDOWN
Firefly performed by Hot It Down made famous by Drax Project feat. Fetty Wap & AACACIA
Moves: Childs Pose, Frog Pose, Hip Flexor Stretch, Twist with Prayer Hands, Hamstring Stretch, Quad Stretch, Side Body Stretch, Shoulder Stretch, Kata, Knife Block, Upper Back Stretch, Chest Stretch

MONTAGE
Meet Me In The Middle (Instrumental) performed by Dan Draper