Duration: 30 minutes
Equipment: Step/Bench
Presenting Team: Reagan Kang, Ben Main, Erin Maw, Bas Hollander, Key Kong, Ken Zhang, Roy Huang.

1. WARMUP
Higher Ground performed by TNGHT, Hudson Mohawke, Lunice
MOVES: Jog/Run with Heels Up, High Knee Run, Burpee, Lateral Skater, Lateral Skater with Knee Lift
2. LADDER
Do Or Die performed by Rope Slide made famous by Flux Pavilion feat. Childish Gambino
MOVES: Squat Knee, Skater with Knee Lift
3. TABATA
Higher Ground performed by TNGHT, Hudson Mohawke, Lunice
MOVES: Plyo Sumo Bench Jump, Tricep Pushup with Speed Jack, Plank Hold
4. 1 MINUTE JUMP TRAINING
Heartbeat Loud (Andy C VIP Remix) performed by Andy C & Fiora
MOVES: Shuttle, Drop (Burpee), Dodge (Double Shuffle), Catch (Plyo Sumo Bench Jump)
5. COACH CALLS
Higher Ground performed by TNGHT, Hudson Mohawke, Lunice
MOVES: 360° Jump Around Bench
6. 50 SECOND JUMP TRAINING
Give Me Your Love (Andy C Remix) performed by Sigala feat. John Newman & Nile Rodgers
MOVES: Up/Down on Bench, Squat Hold, Speed Ladder
7. COACH CALLS
Higher Ground performed by TNGHT, Hudson Mohawke, Lunice
MOVES: 360° Jump Around Bench
8. 40 SECOND JUMP TRAINING
Ante Up performed by M.O.P
MOVES: Side Hover with Oblique Crunch
9. COACH CALLS
3AM performed by Baauer, AJ Tracey & Jae Stephens
MOVES: Jog OTS, Jog OTS, Heels Up, High Knee Run, Squat Burpee Jump, Pushup, Frog Jump, Shuffle Tap, Long Jump F, Shuffle B
10. JUMP TRAINING
Sand June performed by Chromeo
MOVES: Sprint F, Sprint B, Tuck Jump, High Knee Run, High Knee Sprint
11. CORE
Minor Upswing; Free Parking 2017 performed by Not Your Dope; WiDE AWAKE feat. Xam Volo
MOVES: Long Jump, Heel Kick, 180° Turn with Plate at Collarbones, Bench Jump, 180° Turn