UPPER BODY WARM-UP. Run OTS; Jab; Cross; Uppercut; Hook; Front Stance; Combat Stance; Jumping Jack; Kata; Slip; Double Palm Knife Block

LOWER BODY WARM-UP. Knee; Front Kick; Roundhouse Kick; Front Stance; Combat Stance; Pulse OTS; Evasive Side Kick; Step; Decoy; Boxing Guard; Pivot Decoy

COMBAT 1. Jab; Cross; Uppercut; Knee; Roundhouse Kick; Pulse; Combat Stance; Striking Guard

POWER TRAINING 1. Jab; Cross; Uppercut; Hook; Combat Stance; Jump Jab; Jumping Jack

COMBAT 2. Knee; Front Kick; Side Kick; Back Fist; Pulse OTS; Jump Kick

POWER TRAINING 2. Pushup; Jab; Cross; Uppercut; Mountain Climber; Triple Pulse Pushup; Decoy; High Knee Run OTS; Squat Combo; Side Tap; Jumping Jack; Sprawl; Power Squat; Triceps Blaster; Pivot Decoy

COMBAT 3. Squat; Lunge; Pulse Lunge; Front Stance; Squat Pulse; Step; Plyometric Lunge; Forward-Facing Esquiva; Backwards Esquiva

MUAY THAI. Jab; Cross; Hook; Knee; Front Stance; Combat Stance; Front Knee; Super Punch; Running Knee; Horizontal Rear Elbow

POWER TRAINING 3. Run OTS; Squat; Jab; Cross; Uppercut; Pulse; Front Stance; Combat Stance; Power Hook; Jumping Jack

CONDITIONING. Side Hover; C-Crunch; Hover; Triple Pulse C-Crunch; Hip Bridge; Triple Pulse Hip Bridge; Foot Tap; Triple Hip Pulse