The Final Form is a combat skills workout that works speed, balance, explosiveness, core stability and strength. Keep your side kicks to waist height, make your backfists and punches as fast as possible and really twist fast on the balls of your feet to shift your bodyweight behind your hooks. Don't forget to breathe out explosively as you execute the moves. Add EC and you also challenge your VO2 Max.
Extra Credit: 1 minute rest between sets.