Dauer: 28 minuten
Equipment: Nicht erforderlich
Instruktoren: Ben Main, Erin Maw, Fagner Pinto

1. WARM-UP CARDIO
Dream Way performed by D-Con
Moves: Backward-Stepping Lunge with Rotation, Run OTS, Lateral Skater, Squat Jack, Squat Burpee, Squat Burpee Jump, Pushup, Mountain Climber, Shuffle Tap, Squat Jack with Alternating Touch Down
2. ASCEND/DESCEND LADDER
Free Love performed by Not On A Monday
Moves: Jump Lunge, Lateral J Tap
3. REPS LADDER
On The Roof performed by Quantic
Moves: Alligator Pushup, Donkey Kick, Air Jack, Lateral Skater, Speed Jack
4. TRI LADDER
Burn One Up performed by Silver Shadow
Crown Street performed by Campos made famous by Campos
Moves: Squat Jump, Plank Jack, Shoulder Tap
5. ADD-ON LADDER
Wild Stones performed by Dion Lee
Moves: Shuffle Tap, High Knee Run, Hands Over Head, Butt Kick, Tuck Jump
6. REPS LADDER
On The Roof performed by Quantic
Moves: Speed Jack, Lateral Skater, Air Jack, Donkey Kick, Alligator Pushup
7. ASCEND/DESCEND LADDER
Mellowmarsh performed by Söpel
Moves: Jump Lunge, Lateral J Tap
8. BURPEE LADDER
Shazz performed by Gutai
Moves: Squat Burpee Jump, Squat Burpee With Tuck Jump, Squat Burpee with Sprinter Tuck Jump
9. CORE LADDER
The Best One performed by Swade feat. Sally
Moves: Cross Climber, Plank To Walk Hover, Sprint Climber
10. OUTRO
The Come Up performed by Tilde Key, Not On A Monday