UPPER BODY WARM-UP. Jab; Cross; Uppercut; Hook; Front Stance; Combat Stance; Scissor; Boxing Guard; Slip Slip Lunge

LOWER BODY WARM-UP. Front Kick; Side Kick; Roundhouse Kick; Front Stance; Combat Stance; Pulse OTS; Front Knee; Adductor Stretch; Slip Slip Lunge; Step Wide Pulse

COMBAT 1. Jab; Cross; Uppercut; Knee; Front Kick; Karate Punch; Combat Stance; Jump Kick; Circular Elbow; Rising Block; Stomp Kick

POWER TRAINING 1. Run OTS; Cross; Hook; Front Stance; Combat Stance; Jump Jab; Walking Jab; Jab Hook

COMBAT 2. Side Kick; Wide Squat; Front Stance; Circle Arms; Kata; Side Kick with Hop; Double Palm Knife Block; Sandbag Hand Impact Squat; Impact Lunge

POWER TRAINING 2. Run OTS; Jab; Cross; Uppercut; Mountain Climber; Jumping Jack; Plank Jack; Sprawl; Pushup/Squat Combo

COMBAT 3. Front Kick; Front Stance; Back Kick; Pulse OTS; Front Knee; Kick Kata; Side Kick Pulse

MUAY THAI. Jab; Cross; Descending Elbow; Combat Stance; Front Knee; Circular Elbow; Ascending Elbow; Running Man Knee; Muay Thai Leg Check

CONDITIONING. Urban Ladder Combo; Leg Extension; Single-Leg Glute Bridge Pulse; Mountain Climber

CONDITIONING. Mountain Climber; Leg Extension; Single-Leg Glute Bridge Pulse; Urban Ladder Combo