UPPER BODY WARM-UP. Jab; Uppercut; Hook; Traveling Jab; Pulse; Front Stance; Combat Stance; Scissor; Jack; Drop Squat; Double Pulse

LOWER BODY WARM-UP. Knee; Front Kick; Side Kick; Roundhouse Kick; Double Knee; Front Stance; Combat Stance; Knee Step; Plate Hold

COMBAT 1. Jab; Cross; Uppercut; Knee; Karate Punch; Combat Stance; Plyo Push; Kata; Jump Knee; A-Frame Arms; Push Front Kick; Plate Hold

POWER TRAINING 1. Run OTS; Jab; Cross; Hook; Front Stance; Combat Stance; Power Hook; Step and Slip

COMBAT 2. Lunge; Kick; Pulse; Front Stance; Combat Stance; Evasive Side Kick; Step; Karate Guard and Stance; Breaking Boards Combo

POWER TRAINING 2. Pushup; Run OTS; Jab; Cross; Uppercut; Mountain Climber; Triple Pulse Squat; Triple Pulse Pushup; Single Knee; Side Squat; Walking Plank; Squats; Sprawl School; Renegade Pull

COMBAT 3. Front Stance; A-Frame Arms; Step Quarter Turn; Capoeira Corner Front Kick; Squat & Esquiva a tras Combo; Ginga Step

MUAY THAI. Knee; Descending Elbow; Combat Stance; Ascending Elbow; Running Man Knee; Punch; Knee Combo

POWER TRAINING 3. Run OTS; Jab; Uppercut; Front Stance; Jack; Traveling Combo

CONDITIONING. C-Crunch; Cross Crawl; Back Extension; Circle Arms; Double Leg Glute Hip Bridge; Top Half Pulse; Top Half Pulse Crunch