Duration: 54 minutes
Equipment: None required
Presenters: Marlon Woods, Caley Jäck, Rachael Newsham, Reagan Kang, Dan Cohen

1A. UPPER BODY WARMUP
Drop It Down performed by Spot On made famous by Sidney Samson feat. Vasin
Moves: Jabs, Shuffle to Side, Cross, Shuffle to Side, Karate Punch , Weave, Hook, Cross, Hook, Pulse , Uppercut x3, Jumping Jacks x2
1B. LOWER BODY WARMUP
Bullet Blowz performed by Come To The Valley made famous by Havana Brown & Kronic
Moves: Forward-Facing Esquiva, Knee x3 to the Side, Knee, Front Kick, Knee to the Side, Roundhouse Kick, Sidekick, Decoy
2. COMBAT 1
Mangalam performed by Highway Blues made famous by Will Sparks & Maddix
Moves: Roundhouse Knee x2, Side Kick , Knee, Front Kick, Knee to the Side, L-Step Front Kick / Jump Kick , Jab, Cross, Hook, Decoy, Step / Jump Kick, Jab, Cross, Hook, Decoy with Tuck Jump, Jump Kick
3. POWER TRAINING 1
Hearts Ain't Gonna Lie performed by See You There made famous by Arlissa & Jonas Blue
Moves: Run, Jabs x8, Uppercut x3, Hook/Power Hook, Uppercut, Hook/Power Hook, Jab, Cross (x4) Double Jab, Cross, Jab, Cross (X4) Double Jab, Roll and Superman Punch, Jab, Cross
4. COMBAT 2
Nice Flow performed by Catch Me made famous by Smookie Illson & Fly Boi Keno
Moves: Drop Squat, Reach Down, Drop Squat and Reach X2, Evasive Side Kick, Jumping Jack X2 with Reach, Jumping Evasive Side Kick, Rising Block, Karate Punch, Rear Knee, Front Knee with Shield, Rear Leg Front Kick, Front Knee with Shield
5. POWER TRAINING 2
False Alarm performed by Reality Woes made famous by The Weeknd
Moves: Bear Crawl, Jumping Jack X2, Star Pushup, Uppercuts, Hook, Mountain Climbers (or Sprint Option), Modified Sprawl with Tuck Jump
6. COMBAT 3
How Bad Do You Want It (Oh Yeah) performed by Cue Sheets made famous by Sevyn Streeter
Moves: Hop Ginga, Hop Ginga, Front Kick, Squat x2, Lunge x2, Forward Facing Esquiva, Lunge
7. MUAY THAI
Public Enemy performed by Hotel Of Fire made famous by Yellow Claw & DJ Snake
Moves: Running Man Knees, Jab, Cross, Ascending Elbow, Pulse, Jab, Cross, Ascending Elbow, Back Knee X2, Front Knees x4, Back Knees x4, Plyo Push, Plyo Push, Push Kick
8. POWER TRAINING 3
Got You There performed by Last Of Us made famous by Matrix & Futurebound feat. Zelah
Moves: Run, Jab, Jump Jab, Jump Jab Forward X4, Run Back, Jab, Cross, Uppercut x2, Hooks, Jab, Cross x4, Uppercut x2, Hook, Power Hook
9. CONDITIONING
Tell Me You Love Me performed by Brighter Pool made famous by Demi Lovato
Moves: Urban Ladder, Triple Crunch Pulse and Punch Combination, Salute Pulse x2, Aeroplane Pulse x2, Skydiver
10. COOLDOWN
Like I Would performed by Wave Hunters made famous by ZAYN
Moves: Frog Stretch, Standing Adductor Stretch, Hip Flexor Stretch, Kneeling Adductor Stretch, Seated Glute Stretch, Shoulder Stretch