Duration: 30 min
Equipment: none required
Presenter team: Reagan Kang | René Vogel

1. WARMUP
Recording of 3D Memory by Ayuda. Licensed courtesy of Black Lotus Records 2017
MOVES: jog OTS, heels up, high knee run, shuffle tap, squat burpee jump, pushup, jumping switch climber, long jump, shuffle.
2A. CONTRAST TRAINING
Recording of Fire City by Risk. Licensed courtesy of Black Lotus Records 2017
MOVES: high knee run, speed squat jack, jumping switch climber, air tap, lateral leap, block jump, frog jump, tuck jump.
2B .
Recording of Wild Wonder by Jeru1. Licensed courtesy of Black Lotus Records 2017
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3A. 10/10/KICKER
Recording of Modular Ducting by Amster. Licensed courtesy of Black Lotus Records 2017
MOVES: butt kick, wide squat, bear crawl, double jack pushup, long jump, high knee run, tuck jump lunge, squat burpee, snowboarder.
3B.
Recording of Are You Gonna Be My Girl by Airplay. Licensed courtesy of 2011 Les Mills Music Licensing Ltd.
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4A. SUPERSETS
Recording of Black Leopard by Bas Jan. Licensed courtesy of Black Lotus Records 2017
MOVES: squat tuck jump, chimp walk.
4B.
Recording of Say It by Moonshine Wagon. Licensed courtesy of 2017 Les Mills Music Licensing Ltd.
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5A. EVERY 30 SECONDS
Recording of Far From Enemies by unBurden. Licensed courtesy of Black Lotus Records 2017
MOVES: pushup, half squat, speed squat jack, squat burpee with clap.
5B.
Recording of Fidgety by Campos. Licensed courtesy of Black Lotus Records 2017
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6. COACH CALLS
Recording of Jaequan by PiWa. Licensed courtesy of Black Lotus Records 2017
MOVES: drop squat, plyo sumo squat jump, mountain climber.
7. CORE CHALLENGE
Recording of The Box by IOU. Licensed courtesy of Black Lotus Records 2017
MOVES: pike with alternating knee bend, oblique crunch, walking hover.
8. OUTRO
Recording of Yes Yes Y'all by Shutters. Licensed courtesy of Black Lotus Records 2017
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