Train balance, precision, endurance, coordination and strength and develop decent speed with Rowdy, a workout designed to be simple, effective and very, very direct. Apply full body motion behind your punches by pivoting on the lead leg on the side of the arm throwing the punch and make sure your hips rotate sideways to face the side you're kicking towards on the side kick. Add EC. It'll all be a lot quicker and maybe a tad harder.
Extra Credit: 1 minute rest between sets.