GRIT PLYO 23
Duration: 30 min
Equipment: exercise step, weight plate.
Presenter team: Khiran Huston, Ben Main, Rewi Mark

1. WARMUP
Recording of Little Garden by Bas Jan . Licensed courtesy of Black Lotus 2018.
MOVES: backward-stepping lunge with plate, jumping lunge with plate, squat burpee, pushup, power burpee pushup, squat jump with plate, long jump, 180° turn with plate, long jump with plate press.
2A. MONSTER SETS
Recording of Down The Rabbit Hole by Not On A Monday. Licensed courtesy of Black Lotus 2018.
MOVES: long jump with plate press, 180° turn, squat jump with plate, jump lunge with plate, power burpee pushup.
2B.
Recording of Crypto Puppet by Ravian. Licensed courtesy of Black Lotus 2018.
2C.
Recording of Iconia Pt II by Campos. Licensed courtesy of Black Lotus 2018.
3. 1 MINUTE CHALLENGE
Recording of Oggi by Ravian. Licensed courtesy of Black Lotus 2018.
MOVES: squat burpee with tuck jump off bench.
4A. DESCENDING SUPERSETS
Recording of Automatiek by IOU. Licensed courtesy of Black Lotus 2018.
MOVES: offset lateral squat jump, block jump, jump on/off/over bench with 180° turn.
4B.
Recording of Give It All You Got by Boltanski. Licensed courtesy of Black Lotus 2018.
4C.
Recording of Oggi by Ravian. Licensed courtesy of Black Lotus 2018.
5. 1 MINUTE CHALLENGE
Recording of Instant Adoration by Saskia Öjvind. Licensed courtesy of Black Lotus 2018.
MOVES: squat burpee with tuck jump off bench.
6A. TABATA
Recording of Bukhti by Haake. Licensed courtesy of Black Lotus 2018.
MOVES: bronco, jump lunge on bench, jump on/off bench, 180° turn.
6B.
Recording of Intake by laChapelle. Licensed courtesy of Black Lotus 2018.
7. 1 MINUTE CHALLENGE
Recording of Ear Miles by Gutai. Licensed courtesy of Black Lotus 2018.
MOVES: squat burpee with tuck jump off bench.
8. CORE CHALLENGE
Recording of Never Really Know by FREEZE. Licensed courtesy of Black Lotus 2018.
MOVES: pike with alternating knee bend, walking hover on/off bench, jack on/off bench.
9. OUTRO
Recording of Side Stitch by BDM. Licensed courtesy of Black Lotus 2018.
MOVES: stretches.
MONTAGE.
Recording of Automatiek by Saint Motel. Licensed courtesy of Black Lotus 2018.