Duration: 30 minutes
Equipment: none required
Presenting Team: Erin Maw, Ben Main, Sisley Pan

1. WARMUP
Run Wild performed by Thutmose & NoMBe
MOVES: Jog/Run with Heels Up, High Knee Run, Burpee, Lateral Skater, Lateral Skater with Knee Lift
2. LADDER
Heater performed by Chase & Status
MOVES: Squat Knee, Skater with Knee Lift
3. TABATA
Bassride performed by Afrojack made famous by Afrojack
Sixes performed by D.O.D made famous by D.O.D
MOVES: Lateral Lunge with Touch Down, Block Jump, Plank Jack, Butt Kick, Plank Hold
4. COMBINATION TRAINING 1 & 2
Back Seat Lovin' performed by R3LL, Chris Jane feat. TT The Artist & Pure 100%
Living This Game performed by JUMPA vs. SARAZAR feat. Muntu
Watch Me performed by Jaden Smith
MOVES: Lateral High Knee Run, Squat Jump with 180° Turn, Burpee, Burpee Tuck Jump, Bear Crawl, Long Jump, Pushup Power Burpee
5. EMOM
Through The Roof performed by Hermitude
MOVES: Burpee Twist, Jump Lunge, Speed Jack
6. TABATA
Bassride performed by Afrojack made famous by Afrojack
Sixes performed by D.O.D made famous by D.O.D
MOVES: Burpee Jump, Squat Tuck Jump, Plank Hold
7. CORE
3AM performed by Baauer, AJ Tracey & Jae Stephens
MOVES: Side Hover with Oblique Crunch