Duration: 55 minutes
Equipment: None required
Presenters: Rachael Newsham, Vili Fifita, Marlon Woods, Meno Thomas, Natasha Vincent, House Chaalane, Lula Slaughter, Ben Dai, Rico Zhang

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 1
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 1
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. COMBAT 2
GAS performed by J.E.Z made famous by Dillon Francis & TV Noise
Moves: Pulse, Travelling Step Knee, Shuffle, Uppercut, Hook, Roundhouse Kick, Lunge, Lunge Pulse, Squat Pulse, Travelling Jump Knee

5. POWER TRAINING 2
GO HARD performed by Dan Aux
Hooked performed by Plastic Korp made famous by Koven & A.M.C
Moves: Pushup Combo, Triple-Pulse Pushup, Hand Reach, Triple-Pulse Squat, Knee, Mountain Climber, 3-Step Lateral High Knee Run, Diagonal Pushup, Squat, Run, Jab, Cross, Hook, Decoy, Sprawl with Vertical Jump, Jumping Jack, Drop Squat

6. COMBAT 3
Rain Dance performed by MUZZ
Moves: Front Stance, Ginga, Backwards Esquiva, Lunge, Front Kick, Switch Lunge, Squat, Static Squat, Triple-Pulse Squat

7. 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

8. POWER TRAINING 3
Outside Of Love performed by Vena Breya made famous by Becky Hill
Moves: Shoulder Stretch, Run, Jab, Cross, Pivot Jab, Travelling Jab, Hook

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

10. COOLDOWN
Don't Kill My Vibe performed by Macho Mani made famous by Sigrid
Moves: Lying Hamstring Stretch, Lying Glute Stretch, Lying Quadricep Stretch, Lying Adductor Stretch, Childs Pose, Hip Flexor Stretch, Side-Body Band Stretch, Shoulder Stretch, Kung Fu Breathing Kata