GRIT CARDIO 19
Duration: 30 min
Equipment: none required
Presenter team: Marcus Benson-Day, Caley Greyling-Jäck, René Vogel

1. ACCELERATED WARMUP
Recording of Stray Arrow by Jax M. Licensed courtesy of Black Lotus Records 2017
MOVES: Jog OTS, Jog OTS Heel to Butt, High Knee Run, Speed Ladder, Squat, Squat Jump, Squat Burpee, Squat Burpee with Jump, Pushup, Switch Climber, Shuffle Tap.
2. 1 MINUTE CHALLENGE
Recording of Beelines by Tokyo Haze. Licensed courtesy of Black Lotus Records 2017
MOVES: Spider Crawl to Plank, Half Burpee, Sprint Back, Squat Jump.
3A. TRI SETS
Recording of From The Beginning Of Time by Trafficc. Licensed courtesy of Black Lotus Records 2017
MOVES: Surfer Burpee, Lateral Plank Walk, Donkey Kick, Bear Crawl, Burpee Thruster, High Knee Run, 180° Squat Jump, Lateral Leap, 3-Step Run, Bolt Pushup.
3B.
Recording of Starbait by TAG. Licensed courtesy of Black Lotus Records 2017
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3C PTO.
Recording of Forward Thinking by Loxar. Licensed courtesy of Black Lotus Records 2017
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4A. 6X6 SUPERSETS
Recording of Robot Sex by Pimiento. Licensed courtesy of Black Lotus Records 2017
MOVES: Step, Air Jack, Side Climber, Long Jump Forward, Tuck Jump, Sprint Back, Bear Crawl to Double Jack Pushup.
4B PTO.
Recording of Grab Your Spell by Bionic. Licensed courtesy of Black Lotus Records 2017
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5A. DROP SETS
Recording of Neuroblast by Arvantis. Licensed courtesy of Black Lotus Records 2017
MOVES: Lateral Squat Jump, Lateral Shuffle Tap, Switch Climber, Mountain Climber.
5B.
Recording of Monks WIth Guns by Tokyo Haze. Licensed courtesy of Black Lotus Records 2017
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6. 1 MINUTE CHALLENGE
Recording of Orashi Swim by Five Eyes. Licensed courtesy of Black Lotus Records 2017
MOVES: Spider Crawl to Plank, Half Burpee, Sprint Back, Squat Jump.
7. CORE CHALLENGE
Recording of Blue Flash by SWADE. Licensed courtesy of Black Lotus Records 2017
MOVES: C-Crunch with Hand Clap, Pike Crunch, Rotating Hover with Top Leg Lift & Toe Tap.