Duration: 30 minutes
Equipment: Step or bench, Hand weight(s)
Presenters: Erin Maw, Petter Ehrnvall, Marcus Benson-Day

1. WARMUP
Radio performed by World West
Moves: Pushup, Backward-Stepping Lunge, Squat Burpee, Run OTS, High Knee Run OTS, Jump Lunge, Lateral Shuffle with Touch Down

2. PYRAMID 1 & 2
Let It Go performed by The Albert Doma
Want 2 performed by Kilter
On Fire performed by Vending Pride
Moves: Jump Lunge, Sprint 4/4, Tap, Surfer Burpee, 180° Turning Squat Jump with Touch Down, Squat Burpee with Wide Knee Tuck, Long Jump Forward, Sprint Back

3. COACH CALLS
Perception performed by Laetho & Abu Simbel
Moves: Lateral Shuffle, Tap Floor, Frog Jump, Squat Jack with Hands Over Head, Switch Climber

4. DOUBLE SUPER SETS
Illusion performed by Coyote Kisses
The Others performed bySlumberjack feat. KLP
Moves: Wide Jump onto Bench with Depth Jump and 180° Turn, Jack Frog on Bench, Jumping Lunge on Bench, Downhill Skier over Bench

5. 10, 8, 6, 4
Kuaga performed by Pierce Fulton
Moves: Long Lateral Jump With Plate Press, Squat Burpee with Bench Jump

6. CORE
Monster performed by Jacob Banks
Moves: Hip Lift on Bench, Hip Lift on Bench Faster with Hold at Top, Hip Lift on Bench to Vertical Leg Extension and Legs Lower, Hover Walk