UPPER BODY WARMUP. Jab; Uppercut; Hook; Pulse; Combat Stance; Scissor; Jab Cross Jab; Hold with Crunch

LOWER BODY WARMUP. Front Kick; Side Kick; Roundhouse Kick; Shuffle; Hip Roll; Pulse OTS; Cross Jack; Step L & R; Knee to Corner

COMBAT 1. Uppercut; Knee; Front Kick; Shuffle; Pulse; Combat Stance; Pulse OTS; Double Jab; Jump Kick; Claw; Hop Knee

POWER TRAINING 1. Run OTS; Jab; Cross; Uppercut; Hook; Walking Jab; Parry

COMBAT 2. Jab; Cross; Uppercut; Front Kick; Karate Punch; Pulse OTS; Power Knee; Advancing Side Kick; Rising Block; Pivot Turn

POWER TRAINING 2. Pushup; Run OTS; Jab; Cross; Hook; Plank; High Knee Run; Combat Stance; Triple Pulse Pushup; Jumping Jack; Power Climber; Modified Sprawl; Vertical Leap

COMBAT 3. Uppercut; Shuffle; Back Kick

MUAY THAI. Cross; Knee; Front Kick; Descending Elbow; Combat Stance; Pulse OTS; Plyo Push; Roundhouse Knee; Running Man Knee; Half Guard

POWER TRAINING 3. Run OTS; Jab; Hook; Front Stance; Cross Jack

CONDITIONING. Kneeling Hamstring Stretch; Side Hover; C-Crunch; Hover; Cross Crawl; Shoulder Stretch; Esquiva; Hip Flexor Stretch; Quadricep Stretch; Ginga; Hip Lift; Adductor Stretch; Tricep Stretch; Hover Wide Climber; Iliotibial Band Stretch