GRIT STRENGTH 23
Duration: 30 min
Equipment: bar bell or free weights
Presenter team: Erin Maw, Desmond Helu, Marcus Wong King

1. WARMUP
Recording of Grit Alley by Oporiño. Licensed courtesy of Black Lotus 2018.
MOVES: backward-stepping lunge with plate, rotation, jump lunge, squat with plate, backward-stepping lunge, squat, high knee run with plate, squat jump with plate, overhead press.
2A. MONSTER SETS
Recording of Bukhti by Haake. Licensed courtesy of Black Lotus 2018.
MOVES: squat jump with overhead plate press, backward-stepping lunge, squat jump, high knee run with plate, jump lunge with plate rotation.
2B.
Recording of Hardcore Massive by Campos. Licensed courtesy of Black Lotus 2018.
2C.
Recording of Don't Run To Me by Carlberg. Licensed courtesy of Black Lotus 2018.
3. 1 MINUTE CHALLENGE
Recording of Nocturnal Party by Sheer Lines. Licensed courtesy of Black Lotus 2018.
MOVES: burpee pushup, block jump with clap overhead.
4A. DESCENDING SUPERSETS
Recording of Salmanac by PiWa. Licensed courtesy of Black Lotus 2018.
MOVES: narrow row, drop squat clean, squat pulse, push press.
4B.
Recording of Wild Eyes by IOU. Licensed courtesy of Black Lotus 2018.
5. 1 MINUTE CHALLENGE
Recording of Shards by Miles Grey. Licensed courtesy of Black Lotus 2018.
MOVES: burpee pushup, block jump with clap overhead.
6A. TABATA
Recording of Precinct 1 by Sakurado. Licensed courtesy of Black Lotus 2018.
MOVES: clean to squat, beackward-stepping lunge with push press.
6B.
Recording of Royaume by Ravian. Licensed courtesy of Black Lotus 2018.
7. 1 MINUTE CHALLENGE
Recording of Instant Adoration by Saskia Öjvind. Licensed courtesy of Black Lotus 2018.
MOVES: burpee pushup, block jump with clap overhead.
8. CORE CHALLENGE
Recording of Gon Get Done by Tokyo Haze. Licensed courtesy of Black Lotus 2018.
MOVES: pike with knee bend, plate push, c-crunch with plate.
9. OUTRO
Recording of Side Stitch by BDM. Licensed courtesy of Black Lotus 2018.
MOVES: stretches.
MONTAGE.
Recording of Grit Alley by Oporiño. Licensed courtesy of Black Lotus 2018.