We started with our "Build" 50x Jumping Jacks, 3x Calf/Hamstring Stretches, 2x Doorway Stretches and finished with another 50x Jumping Jacks. We moved on to "Proficiency" and did 2x Walking Rope Squat and then 3x Lateral Walking Push Up. These were some new moves that we (or at least I) have never done. Standing on a "battlerope' and doing a squat is difficult enough but then you have to side step on the rope a foot or so and do it again and again until you get to the end of the rope. Doing the Push Ups on the rope wasn't as bad (at least not for me as I actually enjoy push ups now).
We finished off with our "Battle". We had to do 5 Rounds of 10x Mace Joust (Right), 5x Strict Mace Squats, 10x Mace Joust (Left) and then 5x Strict Mace Squats. Depending on the weight (and I choose a heavy one) these got daunting after the first three rounds but it was a nice way to finish up with workout.