Dauer: 31 minuten
Equipment: Nicht erforderlich
Instruktoren: Erin Maw, Kayla Atkins-Gordine, Bas Hollander, Ben Main

1. WARM-UP
Quanza performed by Silver Shadow
Moves: 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 performed by Quantic
Call Sign performed by Miles Gray made famous by Miles Gray
Man Like That performed by Ice Storm made famous by Gin Wigmore
Moves: Air Jack, Donkey Kick, Burpee Jump
3. BLOCK 1
Mo' Swagger performed by Fountaiin
Next Episode performed by Free Flags
Moves: 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 performed by Fountaiin
Next Episode performed by Free Flags made famous by DJ Tray
Moves: 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 performed by Light Leaf made famous by Black Pistol Fire
Moves: Broad Jump, Tuck Jump, Ladder Run, 180° Turn, Jumping Switch Climber, Power Burpee
6. DROP SET
Mo' Swagger performed by Fountaiin
Moves: 4-Point Plank, Extension Hold On Back
7. OUTRO
Yeah Dats Me performed by Little Clouds made famous by Big K.R.I.T.