Duration: 31 minutes
Equipment: Barbell, Weights, Step/Bench
Presenters: Erin Maw, Bas Hollander, James Thomas, Ben Main, Melroy Oostra
1. WARM-UP STRENGTH
Knockin performed by Nbhd Nick
Moves: Air Squat & Rotation, Air Squat & Trunk Twister, Barbell Squat, Heel Raise, Barbell Backward-Stepping Lunge, Squat Burpee Jump, Squat Burpee to Hover Jump, Deadlift, High Pull, Row, Clean & Press
2. ASCEND/DESCEND LADDER
Bring It Back performed by Donell Mase
Moves: Hang Clean, Pushup
3. REPS LADDER
I Can Taste Your Words performed by Ceen
Moves: Overhead Plate Squat, Pulse Squat, Push Press, Wide Row, Mountain Climber
4. TABATA 1
We're Done performed by Vanity Street
Moves: Plyo Sumo Bench Jump, Power Burpee
5. TABATA 2
Schhh performed by Bonkers Beat Club
Moves: L-Step, Snowboarder, Shuffle Tap
6. TABATA 3
Hard Hitters performed by Donell Mase
Moves: Descending Bolt Pushup, Sprinter Lunge
7. TABATA 4
Beast performed by Catiso
Moves: Forward Heisman, Shuttle Run
8. CORE LADDER
Fifteen On Me performed by Bonkers Beat Club
Moves: Side Hover, Rotating Plate Side Hover
9. OUTRO
Love Is Love performed by Bonkers Beat Club
Duration: 28 minutes
Equipment: None required
Presenters: Ben Main, Erin Maw, Fagner Pinto
1. WARM-UP CARDIO
Style performed by Ash Sculptures
Moves: Backward-Stepping Lunge with Rotation, Run OTS, Lateral Skater, Squat Jack, Squat Burpee, Squat Burpee Jump, Pushup, Mountain Climber, Shuffle T...
Duration: 29 minutes
Equipment: Barbell, Weights
Presenters: Erin Maw, Bas Hollander, Melroy Oostra
1. WARM-UP STRENGTH
Knockin performed by Nhbd Nick
Moves: Barbell Squat, Heel Raise, Barbell Backward-Stepping Lunge, Squat Burpee Jump, Deadlift, High Pull, Barbell Row, Hang Clean, Clean &...
Duration: 31 minutes
Equipment: None required
Presenters: Erin Maw, Kayla Atkins-Gordine, Bas Hollander, Ben Main
1. WARM-UP
Ablaze performed by Xack
Moves: Squat, Backward-Stepping Lunge with Rotation, Squat Burpee, Squat Jump, Power Lunge, Squat Burpee Jump, Ladder Run, Run OTS, Lateral Shuff...
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