GRIT PLYO 22
Duration: 30 min
Equipment: exercise step, weight plate.

1. WARMUP
Recording of Infinity Promise by Miles Grey. Licensed courtesy of Black Lotus Records 2017
MOVES: backward-stepping lunge, scissor lunge, jump lunge on bench, lateral bench jump, frog jump, pushup, burpee with V-jump, plyo sumo bench jump, plyo sumo butt kick.
2A. CONTRAST TRAINING
Recording of Over There by Quantic. Licensed courtesy of Black Lotus Records 2017
MOVES: drop squat on/off bench, plate press, forg jump, scissor lunge, bear crawl, jump lunge.
2B.
Recording of Far From Enemies by unBurden. Licensed courtesy of Black Lotus Records 2017
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3A. 10/10/KICKER
Recording of Phantasmo by Tokyo Haze. Licensed courtesy of Black Lotus Records 2017
MOVES: V jump, plate push, air tap, surfer on/off bench, plyo sumo tuck jump, bench power burpee, snowboarder.
3B.
Recording of Zero Funks Given by TAG. Licensed courtesy of Black Lotus Records 2017
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4A. SUPERSETS
Recording of Frozen Lips by Kass. Licensed courtesy of Black Lotus Records 2017
MOVES: lateral squat jump, plate arc, drop squat 1/4 turn.
4B.
Recording of Petit Dejeuner by Mostic. Licensed courtesy of Black Lotus Records 2017
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5A. EVERY 30 SECONDS
Recording of Revelation Space by SilverShadow. Licensed courtesy of Black Lotus Records 2017
MOVES: lateral jump over bench, jump forward & back, sumo butt kick.
5B.
Recording of TRANS MATRIX by Shutters. Licensed courtesy of Black Lotus Records 2017
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6. COACH CALLS
Recording of Green Beetle by Subwave. Licensed courtesy of Black Lotus Records 2017
MOVES: burpee with single-leg jump on/off bench, offset pushup, tuck jump.
7. CORE CHALLENGE
Recording of Real Habit by EL. Licensed courtesy of Black Lotus Records 2017
MOVES: c-crunch, pike with alternating knee bend, walking plank on/off bench.
8. OUTRO
Recording of Yes Yes Y'all by Shutters. Licensed courtesy of Black Lotus Records 2017
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