GRIT CARDIO 15
Duration: 30 min
Equipment: none required
Presenter team: Marcus Benson, Erin Maw, Ben Main

1. Accelerated Warmup
Recording of Bo' Drifter by Miles Grey. Licensed courtesy of Black Lotus Records 2016
MOVES: Light Jog OTS, Backward-Stepping Lunge, Lateral Sprint, Jump Lunge, 3-Step Run, High Knee Run OTS, Surfer Burpee, Push Up, Squat Jump.
2. Contrast Tri Sets
Recording of Big Shiny Marbles by Quantic. Licensed courtesy of Black Lotus Records 2016
MOVES: Lateral Sprint, Single Leg Jump Lunge, Frog Plank Jump, Alternating Jump Lunge, Alternating Staggered Push Up, High Knee Run OTS, Fast Run Forward, ,Fast Run Back, Side Climber Push Up, Lateral High Knee Run, Lateral Squat Jump, Wide Knee Mountain Climber, Lateral Tuck Jump .
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Recording of Trojan Weed by Tokyo Haze. Licensed courtesy of Black Lotus Records 2016
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Recording of RED-Myst by Meridian. Licensed courtesy of Black Lotus Records 2016
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3. Tabata
Recording of There You Are by Panhead. Licensed courtesy of 2015 Les Mills Music Licensing Ltd.
MOVES: Surfer Burpee, Diagonal Bear Crawl, Lateral Shuffle.
4. Integrated Super Sets
Recording of Sledgehammer by Ravian. Licensed courtesy of Black Lotus Records 2016
MOVES: Wide Knee Tuck, 3 Step Run, Star Push Up, ,Wide Tuck, Butt Tuck, High Knee Run OTS, Diagonal Mountain Climber.
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Recording of Major Mu by Chloe OC. Licensed courtesy of Black Lotus Records 2016
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5. Anaerobic Challenge
Recording of Global Discourse by SilverShadow. Licensed courtesy of Black Lotus Records 2016
MOVES: Snowboarder, Plank Skier.
6. Code
Recording of Forever (Pt. II) by Snakehips feat. Kaleem Taylor. Licensed courtesy of 2015 Les Mills Music Licensing Ltd.
MOVES: Triple Pulse Crunch with Extension, Extended Arms and Legs Hold, Hover Hold, Walking Hover.
7. Outro
Recording of Creature by Shutters. Licensed courtesy of 2015 Les Mills Music Licensing Ltd.
Cooldown.