Duration: 18 minutes
Equipment: Weight Plate (optional)
Presenters: Dan Cohen, Rachael Newsham, Natasha Vincent, Vili Fifita

1. UPPER BODY WARM - UP
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

2. 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

3. 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

4. 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