Duration: 22 minutes
Equipment: None required
Presenters: Rachael Newsham, Dan Cohen, Marlon Woods

1A. UPPER BODY WARM-UP
Ride it performed by Highwaymen made famous by Regard
Moves: Combat Stance, Jab, Jab Cross Combo, Scissor, Uppercut, Hook, Jack

1B. LOWER BODY WARM-UP
Give it to Dem performed by Dakka G made famous by Skan, Drama B, Highdiwaan
Moves: Dynamic Side Adductor, Knee, Step, Combat Stance, Roundhouse, Pulse OTS, Shuffle, Front Kick, Squat, Touch Down Squat

2. POWER TRAINING
Right Here, Right Now performed by Signways made famous by Fatboy Slim, Friction, Killer Hertz
Moves: Pushup Combo, Bolt, Freeze, Mountain Climber, Combat Stance, Jab, Pulse, High Knee Run, Modified Sprawl, Vertical Jump

3. MUAY THAI
The People performed by All Over Rover made famous by KSHMR, Timmy Trumpet
Moves: Combat Stance, Knee, Running Man Knee, Power Knee, Triple Elbow, Pulse, Descending Elbow