Duration: 47 minutes
Equipment: Weight Plate (optional)
Presenters: Dan Cohen, Rachael Newsham, Vili Fifita, Natasha Vincent

1A. UPPER BODY WARMUP
Real Good Feeling performed by Gate Crow made famous by Oh The Larceny
Moves: Combat Stance, Pulse, Jab, Jab Cross, Twist, Uppercut, Hook, Walking Jab
1B. LOWER BODY WARMUP
AVA performed by Cross Lasso made famous by Garmiani
Moves: Front Stance, Adductor Stretch, Knee, Pulse, Front Kick, Roundhouse Kick Set-Up, Shuffle, Roundhouse Kick, Scissor, Side Kick
2. COMBAT 1
Dear Future Self (Hands Up) performed by Humble Cake made famous by Fall Out Boy feat. Wyclef Jean
Moves: Front Stance, Running Man Knee, Jab, Hook, Uppercut, Uppercut Step & Weave Combo, Cross, Stomp Kick
3. POWER TRAINING 1
Let It Go performed by Coat Pawn made famous by Murdock feat. M'Leah
Moves: Run OTS, Combat Stance, Walking Jab, Jab Cross, Twist, Uppercut, Hook
4. COMBAT 2
Shankara performed by Patio Rise made famous by Mariana Bo
Moves: Power / Speed Kata, Side Lunge, Low Block, Rising Block, Combat Stance, Knee, Pulse OTS, Jump Kick, Roundhouse Knee, Shuffle, Side Kick, Whip Kick, Hop Front Kick
5. POWER TRAINING 2
1995 performed by Robert Kcd made famous by Bunji Garlin
Moves: Hover Foot Tap, Jack Pushup, Split Jack, Mountain Climber, High Knee Run, Bridge Alternating Single Leg Stamp, Wide Run, Sprint OTS, Uppercut, Decoy, Tuck Jump, Single-Leg Stamp with Shoulder Tap
6. COMBAT 3
Life Long After Death performed by Shining Boost made famous by QUIX & Adventure Club feat. badXchannels
Moves: Front Stance, Ginga, Esquiva, Push Kick, Lunge, Squat, Half Ginga, Double Impact Lunge, Double Impact Squat
7. MUAY TAI
Gasoline performed by Task Hale made famous by Party Favor & Nonsens
Moves: Front Stance, Jab, Ascending Elbow, Knee, Combat Stance, Uppercut, Hook, Pulse, Jump Knee, Power Knee, Running Man Knee
8. CONDITIONING
Mama Said Knock You Out performed by Sages Most made famous by LL Cool J
Moves: Set Up Plank Position, Foot Tap, Shoulder Tap, Wide Climber, Criss-cross Legs
9. COOLDOWN
Will It Go Round In Circles performed by Chateau Pearls made famous by Billy Preston
Moves: Lying Adductor Stretch, Hamstring Stretch, Lower Back Stretch, Lying Glute Stretch, Hip Flexor Stretch, Kneeling Adductor Stretch, Quadricep Stretch