This is a 15 round workout with a built-in warmup. Each round last 3 minutes with 1 minute of rest between rounds.

Workout Goals:

- Improve reaction speed, dexterity, rhythm & coordination
- Low-impact fast-twitch fiber & cardio training
- Boost speed, power, stamina & endurance

ROUND 1: Seated Punch Freestyle
ROUND 2: Split-Kneeling Punch Freestyle
ROUND 3: Standing Punch Freestyle
ROUND 4: Jabs (1)
ROUND 5: Crosses (2)
ROUND 5: Lead Hooks (3)
ROUND 7: Triple Jab Complex
ROUND 8: 1-1-2 Combo
ROUND 9: 1-3 Combo
ROUND 10: 1-2-3 Combo
ROUND 11: Double Hooks
ROUND 12: Hooks Ladder Complex
ROUND 13: 3-5 Hooks Body & 1 Hook Head
ROUND 14: 1-2, Slide & 2-3 Combo
ROUND 15: 1-2-3H-3B-3H-2B Combo

Beginners perform ROUNDS 1-5. Intermediate trainees perform ROUNDS 1-10. Advanced trainees perform ROUNDS 1-15.