Duration: 55 minutes
Equipment: None required
Presenters: Dan Cohen, Rachael Newsham

1. UPPER BODY WARM-UP
Therapy performed by Bronze Digger made famous by Timmy Trumpet, Charlott Boss
Moves: Combat Stance, Jab, Jab Cross Jab, Pulse, Uppercut, Decoy

2. LOWER BODY WARM-UP
Monster performed by Quaker Climb made famous by Blasterjaxx feat. Junior Funke
Moves: Dynamic Squat, Hamstring Stretch, Front Stance, Hip Roll, Knee, Front Kick, Roundhouse Kick, Shuffle, Side Kick

3. COMBAT 1
Came To Win performed by Nook Taylor made famous by 7kingz
Moves: Combat Stance, Jab, Cross, Hook, Knee, Front Kick, Elbow

4. POWER TRAINING 1
Follow Me performed by Shine Grind made famous by Matrix & Futurebound feat. Ayak Thiik
Moves: Run OTS, Front Stance, Jab, Uppercut, Hook

5. COMBAT 2
Hena performed by Into Blank made famous by Zafrir feat. Dikanda
Moves: Combat Stance, Low Block, Mid Block, Step Kick, Shuffle, Jump Kick, Pulse, Decoy, Knee, Side Kick

6. POWER TRAINING 2
No Effect performed by Neural Lash made famous by Hooligan Hefs
Moves: Pushup, Superman Pushup, Mountain Climber, Plank Jack, Uppercut, Run OTS, Sprawl, Jack

7. COMBAT 3
Boa Noite performed by Jax Lies made famous by Karol Conka
Moves: Front Stance, Ginga, Front Kick, Front Kick Lunge Combo

8. MUAY THAI
King Of The Party performed by Some Cadence made famous by Major Lazer feat. Mr.Killa
Moves: Front Stance, Knee, Jab, Cross, Descending Elbow, Pulse OTS, Hook, Running Man

9. POWER TRAINING 3
Devotion performed by Over The Hedge made famous by Dimension feat. Cameron Hayes
Moves: Front Stance, Jab, Drop Squat, Jump Jab, Tuck Jump, Hook, Scissor, Run OTS, Power Slip

10. CONDITIONING
Ain't No Rest For The Wicked performed by Blank Space made famous by Cage The Elephant
Moves: Single Crunch, C-Crunch, Oblique Crunch, C-Crunch with Arm and Leg Extension, Double Leg Side Crunch

11. COOLDOWN
Fool For You performed by Green Sky made famous by Ceelo Green feat. Melanie Fiona
Moves: Lying Adductor Stretch, Back Stretch, Seated Glute Stretch, Lying Quadricep Stretch, Lying Hamstring Stretch