Duration: 22 minutes
Equipment: None required
Presenters: Dan Cohen, Rachael Newsham
Filmed in South Island, New Zealand

1. UPPER BODY WARMUP
Bashment Ting performed by Follow Your Heart made famous by Rob & Jack x Sanjin
Moves: Combat Stance, Upper Cut, Jab, Parry, Hook
2. POWER TRAINING 1
Holding Onto Heaven performed by Paradise Ways made famous by Foxes
Moves: Hook, Cross, Walking Jab, Bob
3A. POWER TRAINING 2
Flower performed by Lead The Way made famous by Moby
Moves: Pushup, Squat
3B. POWER TRAINING 2
Dare performed by Open Waters made famous by Friction
Moves: Combat Stance, Jab, Cross, Uppercut, Modified Sprawl, Jumping Jack, Run OTS, Sprint OTS, High Knee Run
4. CONDITIONING
Midnight performed by Framed Pieces made famous by Joker
Moves: Russian Twist, Bridge, Oblique Crunch, C-Crunch