Durée: 31 minutes
Équipement: Pas nécessaire
Instructeurs: Erin Maw, Kayla Atkins-Gordine, Bas Hollander, Ben Main

1. WARM-UP
Quanza interpretada por Silver Shadow
Mouvements: Squat, Backward-Stepping Lunge with Rotation, Squat Burpee, Squat Jump, Power Lunge, Squat Burpee Jump, Ladder Run, Run OTS, Lateral Shuffle
2. AMRAP
Ah, You Do It Right interpretada por Quantic
Call Sign interpretada por Miles Gray rendu célèbre par Miles Gray
Man Like That interpretada por Ice Storm rendu célèbre par Gin Wigmore
Mouvements: Air Jack, Donkey Kick, Burpee Jump
3. BLOCK 1
Mo' Swagger interpretada por Fountaiin
Next Episode interpretada por Free Flags
Mouvements: High Knee Run, Lateral Shuffle Tap, Sprint, Lateral Plank Walk, Lateral Pushup, Vertical Jump, Broad Jump, Plank Knee Tuck, Squat Butt Kick, Dynamic Calf Jump, Depth Drop, Stop-Start Sprint
4. BLOCK 2
Mo' Swagger interpretada por Fountaiin
Next Episode interpretada por Free Flags rendu célèbre par DJ Tray
Mouvements: Squat Butt Kick, Broad Jump, Lateral Plank Walk, Lateral Pushup, Dynamic Calf Jump, Depth Drop, High Knee Run, Vertical Jump, Stop-Start Sprint
5. LADDER
Fleet Foot interpretada por Light Leaf rendu célèbre par Black Pistol Fire
Mouvements: Broad Jump, Tuck Jump, Ladder Run, 180° Turn, Jumping Switch Climber, Power Burpee
6. DROP SET
Mo' Swagger interpretada por Fountaiin
Mouvements: 4-Point Plank, Extension Hold On Back
7. OUTRO
Yeah Dats Me interpretada por Little Clouds rendu célèbre par Big K.R.I.T.