Duration: 20 minutes
Equipment: None required
Presenters: Dan Cohen, Rachael Newsham, Natasha Vincent, Vili Fifita

1. UPPER BODY WARM-UP
Hero performed by Decorated Villians made famous by Afrojack & David Guetta
Moves: Combat Stance, Jab, Cross, Jab Cross Combo, Jab with Pivot Step, Squat (Combat Stance), Uppercut, Hook, Decoy

2. POWER TRAINING 1
Alone performed by Morning Mantra made famous by Maduk feat. Marianna Ray
Moves: Front Stance, Adductor Stretch Sequence, Wide Ginga, Front Kick, Evasive Side, Side Kick, Combat Stance, Roundhouse Kick

3. POWER TRAINING 2
Holdin' On performed by Never Let Me Go made famous by I See MONSTAS
Moves: Renegade Pushup Combo, Pushup, Renegade Pull, Double Pulse Pushup, Drop, Mountain Climber Pushup Combo, Combat Stance, Jab, Cross, Uppercut, Double Bolt Sprawl, Jab Cross, Decoy and Tuck Jump

4. CONDITIONING
Rari performed by Swimnaked made famous by Swimnaked
Moves: Jab, Cross, Ascending Elbow, Knee, Running Man Knee, Combat Stance, Punches Knee Combo, Jab Cross, Step Knee, Jump Knee

OUTRO: Take Me There (Instrumental) performed by Fas Fash