GRIT CARDIO 16
Duration: 30 min
Equipment: none required
Presenter team: Bas Hollander, Marcus Benson, Petter Ehrnvall, Ben Main, Erin Maw

1. ACCELERATED WARMUP
Recording of Radio by World West. Licensed courtesy of 2015 Les Mills Music Licensing Ltd.
MOVES: Run OTS, High Knee Run OTS, Squat Burpee, Pushup, Backward-Stepping Lunge, Jump Lunge, Lateral Shuffle with Touch Down.
2a. PYRAMID 1 & 2
Recording of Here Comes Everything by D-Con. Licensed courtesy of Black Lotus Records 2016
MOVES: Sprint 4/4, Tap, Surfer Burpee, 180° Turning Squat Jump with Touch Down, Jump Lunge, Squat Burpee with Wide Knee Tuck, Long Jump Forward, Sprint Back.
2b.
Recording of Let It Go by The Albert Domain. Licensed courtesy of 2015 Les Mills Music Licensing Ltd.
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2c.
Recording of Step In To The Night by EL. Licensed courtesy of Black Lotus Records 2016
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3. COACH CALLS
Recording of Lobos by GBH1. Licensed courtesy of Black Lotus Records 2016
MOVES: Lateral Shuffle, Tap Floor,
Frog Jump, Squat Jack with Hands Over Head,
Switch Climber.
4a. DOUBLE SUPER SETS
Recording of Hyperobjectivity by Saint Decay. Licensed courtesy of Black Lotus Records 2016
MOVES: High Knee Run, Tuck Jump, Donkey Kick Pushup, Side Step with Block Jump, Power Thruster Burpee.
4b.
Recording of Perishable by Smitty. Licensed courtesy of Black Lotus Records 2016
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5. 90 SECOND CHALLENGE
Recording of Gold Shimmer by Manuela Kong. Licensed courtesy of Black Lotus Records 2016
MOVES: Air Jack, Skater.
6. CORE
Recording of GTP by Subwave. Licensed courtesy of Black Lotus Records 2016
MOVES: Plank with Arm Extension, Plank with Arm and Leg Extension, Crunch with Arm and Leg Extension, Plank with Arm and Leg Extension.
7. OUTRO
Recording of Yes Yes Y'all by Shutters. Licensed courtesy of Black Lotus Records 2016
Cooldown.