GRIT PLYO 20
Duration: 30 min
Equipment: exercise step, weight plate.
Presenter team: Ben Main, Marcus Wong King.

1. WARMUP
Recording of Party by Gutai. Licensed courtesy of Black Lotus Records 2017
MOVES: Backward-Stepping Lunge, Squat Jump to Lunge, Squat Burpee with Jump On/Off Bench, Lateral Bench Squat, Frog Jump, Pushup..
2a. DESCENDING SUPERSETS
Recording of Fire Is Lit by Saskia Öjvind. Licensed courtesy of Black Lotus Records 2017
MOVES: Sumo Bench Jump with Plate at Collarbones, Donkey Kick
Pushup, Jumping Lunge with Plate at Collarbones, Burpee Thruster. .
2b.
Recording of Windside by Subwave. Licensed courtesy of Black Lotus Records 2017
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3a. TRI SETS
Recording of Sugar Water by PiWa. Licensed courtesy of Black Lotus Records 2017
MOVES: Squat Jump over Bench with Plate Press, Side Climber with Feet on Bench, Bench Jump with 180° Turn
, Lateral Bench Jump with Plate
Over Head, Bench Jump, Tuck Jump, 180° Turn
, Squat Jump on Bench with Plate Press..
3b.
Recording of Magic Blowfly by Groove Coōp. Licensed courtesy of Black Lotus Records 2017
.
4a. 1 MINUTE INTERVALS
Recording of Hot Doubles by IOU. Licensed courtesy of Black Lotus Records 2017
MOVES: Lateral Bench Jump, Donkey Kick..
4b.
Recording of Bad Or Better by Haake. Licensed courtesy of Black Lotus Records 2017
.
5a. TABATA SETS
Recording of Tempered by Kass. Licensed courtesy of Black Lotus Records 2017
MOVES: Plate Squat to Lunge, Power Pushup..
5b.
Recording of Daisychained by SilverShadow. Licensed courtesy of Black Lotus Records 2017
.
6. REP CHALLENGE
Recording of Paladares by Boltanski. Licensed courtesy of Black Lotus Records 2017
MOVES: Burpee, Bench Jump, Tuck Jump, 180° Turn..
7. CORE CHALLENGE
Recording of More Than Meets The Eye by laChapelle. Licensed courtesy of Black Lotus Records 2017
MOVES: Crunch with Single Leg Extension, Crunch with Double Leg Extension, Hover Side Climber, Hover Side Climber, Hover Crawl..
8. OUTRO
Recording of Melancholia by Ian Breno. Licensed courtesy of 2014 Les Mills Music Licensing Ltd
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