GRIT CARDIO 23
Duration: 30 min
Equipment: none required
Presenter team: Natasha Vincent, Vili Fifita, Ben Main

1. WARMUP
Recording of Life's a DJ by laChapelle. Licensed courtesy of Black Lotus 2018.
MOVES: jog OTS, heels up, high knee jog, high knee run, squat burpee, bronco, block jump, lateral leap, air tap with floor tap.
2A. MONSTER SETS
Recording of Rua by Gutai. Licensed courtesy of Black Lotus 2018.
MOVES: bronco, block jump, air tap with floor tap, lateral leap, high knee run.
2B.
Recording of Fuzz Quake by FREEZE. Licensed courtesy of Black Lotus 2018.
2C.
Recording of Espolon by Ochine. Licensed courtesy of Black Lotus 2018.
3. 1 MINUTE CHALLENGE
Recording of Frozen Buzz Bar by Red Villa. Licensed courtesy of Black Lotus 2018.
MOVES: squat burpee, donkey kick, tuck jump.
4A. DESCENDING SUPERSETS
Recording of Dont Run To Me by Carlberg. Licensed courtesy of Black Lotus 2018.
MOVES: bear 180° pushup, squat jump, side step.
4B.
Recording of Stitch Up by Diamond Pistols feat. Reese. Licensed courtesy of Black Lotus 2018.
4C.
Recording of Dont Run To Me by Carlberg. Licensed courtesy of Black Lotus 2018.
5. 1 MINUTE CHALLENGE
Recording of Precinct 1 by Sakurado. Licensed courtesy of Black Lotus 2018.
MOVES: squat burpee, donkey kick, tuck jump.
6A. TABATA
Recording of Let Me Say Hi by breaks collectiv. Licensed courtesy of Black Lotus 2018.
MOVES: air jack, mountain climber, jump lunge, tuck jump.
6B.
Recording of Make It by AAA-AAA. Licensed courtesy of Black Lotus 2018.
7. 1 MINUTE CHALLENGE
Recording of Nocturnal Party by Sheer Lines. Licensed courtesy of Black Lotus 2018.
MOVES: squat burpee, donkey kick, tuck jump.
8. CORE CHALLENGE
Recording of Summer Poppies by Nelson George. Licensed courtesy of Black Lotus 2018.
MOVES: alternating leg extension, oblique alternating leg extension, cross crawl.
9. OUTRO
Recording of Side Stitch by BDM. Licensed courtesy of Black Lotus 2018.
MOVES: stretches.
MONTAGE.
Recording of Summer Poppies by Nelson George. Licensed courtesy of Black Lotus 2018.