Each 3 minute round will focus on a different element of kicking or boxing. The first 1:30 of each round (half) will be non-stop intensity, full speed, last half still intense but more pausing to setup and work into the bag at different angles, combo counters and other scenarios. Rounds alternate boxing and kicking and techinicality gets more intense as rounds progress.
In between rounds are 1 minute active rests consisting of weights, planks, situps and more.
You will need a solid 70lb+ bag, preferably 90-110lb 6ft Muah Thai bag and boxing gloves.