Have your water and towel ready. Clear your workout area, and push your hardest! Don’t forget to tag us @krudardonmills @krudarmuaythai and if you’re looking for more workout checkout our live videos on YouTube/krudar.

10 Jabs
10 Cross
10 Jab-Cross
30 Jumping jacks
15 Right knee
15 Left knee
30 Front & Back
15 Right Kick u
15 Left Kick up
30 Alternating knees
10 Left hook
10 Right hook
10 Left + Right hook
30 twists
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15 Squats
5 Squat + 5 seconds hold
20 Alternating lunges (step forward)
10 Reverse Lunge + knee (10 more on the other leg)
3 Level squats (3sets)
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*NO DROPPING*
10 push ups +
20 mountain climbers +
20 steps +
20 Twists +
1 minute plank
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20 half spring ups
20 full spring ups
20 bicycles +
10 hold *REPEAT EVERYTHING 3 TIMES*
🎶 Bvlly (ft. French) - Ready for war
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Segment #2: Pads
The idea for this segment is to get everyone moving! Have an open mind, push through the basic round! Repeat as many rounds as you want! Enjoy!!