5 minutes before workout; the 6 punch breakdown and workout format.
Take your booked spot, hand wraps on, (and gloves on if starting on the aqua bags).
The bell indicates work time; first few minutes will be warm up exercises.
Each round, minute-by-minute instructor led exercises working at your own rate.
Transition through all 3 training zones at least twice; aqua bags, fit benches and track work.
Little rest periods and tough minutes...
3 minute cool down period*
*Optional victory dance.