Set your timer for 30s of work and 10s rest. Each round has four exercises. Cycle through the exercised twice before moving on to the next round. Once you’ve finished round 4, move on to the quad finisher. 

Each round includes T - technique, S - shadow sparring, F - fitness, and K - technical kicking.

As always, warm up before beginning and adjust the workout to your own fitness / ability. If an exercise isn’t suitable for you, do not do it.