this is similar to my workout... but i do 3 x 3 on the pads. pads make me extremely tired. my main stand up is western boxing, but i do some muay thai. when i throw punches, kicks, and knees, within the 3 minute pad round, im dying at the end. also jump squats are fucking killers. could barely walk the next day after the first time i did them. i also trade out 3 rounds of foot work and 3 rounds of rope, as opposed to 6 rounds of rope.