Duration: 30 minutes
Equipment: None required
Presenters: Rachael Newsham, Vili Fifita, Marlon Woods, Meno Thomas, Natasha Vincent, House Chaalane, Rico Zhang, Ben Dai

1A. UPPER BODY WARM-UP
Everybody Work performed by Sportnose made famous by John W
Moves: Front Stance, Uppercut, Combat Stance, Jab, Cross, Slip, Bob, Pivot Jab, Pulse, Shuffle, Hook, Scissors, Squat Pulse

1B. LOWER BODY WARM-UP
BRAA performed by Ornaa made famous by MountBlaq & The VillanZ
Moves: Front Stance, Knee, Step, Front Kick, Pulse OTS, Roundhouse Kick, Advancing Side Kick

2. COMBAT
Can You Hear Me Calling performed by Mikey Geiger
Moves: Combat Stance, Jab, Cross, Horizontal Elbow, Step, Front Kick, Stomp Kick, Roundhouse Knee

3. POWER TRAINING
Oxygen performed by Laminar feat. Ruth Royall
Moves: Run OTS, Jab, Cross, Slip, Step, Twist, Pulse, Loaded Cross Combo, Jumping Jacks, Body Rip, Power Hook

4. MUAY THAI
Let's Get Raving performed by Link May made famous by Timmy Trumpet
Moves: Horizontal Triple Elbow, Strike Back, Strike Across, Pulse, Jab, Cross, Running Knee, Descending Elbow, Hopping Descending Elbow

5. CONDITIONING
Dawn Penn performed by Mod 101 made famous by GUALTIERO
Moves: Hip Bridge, Crunch & Corner Jab, Cross Crawl, Hollow Hold