We fuse high intensity body weight, strength and core exercises with boxing.

Round 1 is a variety of warm up exercises to get your heart rate pumping! Round 2 & 3 focus on boxing techniques and easy combo’s. Round 4 & 5 we move on to strength building using Y bells and a core burn. Round 6 & 7 has us rotating back on the bag for more combo's and then more floor work to strengthen that upper body. Round 8 will be bag interval's where we focus on speed and power. We close out with round 9, ‘The Knockout Round’, where we do 2 minutes of group combo’s followed by free time.