Duration: 29 minutes
Equipment: None required
Presenters: Bas Hollander, Ben Main

1. WARMUP
Up On Your Feet performed by Robyn Wood made famous by Robyn Wood
Moves: Squat, Double Squat Pulse & Jump Combo, Squat Burpee, High Knee Run
2. COMBINATION DROP SET
Put Your Hands Up performed by The Lost Dolls made famous by Brooklyn Slumlordz
Moves: Lateral High Knees, Touch Down Block Jump, Butt Kick, Burpee, Pushup, Frog Jump, Squat Jump
3. SUPERSET KICKER
Do!!a performed by Ake Bosh made famous by Ake Bosh
Me and My Friends performed by Wave Ordeal made famous by HARBER, Angel Taylor
The Tipoff performed by MNL made famous by MNL
Moves: Lateral Plank Walk, Donkey Kick, Broad Jump, 180° Turn, Squat Burpee Jump, Switch Climber, Pushup, Power Lunge, Inch Worm, Speed Ladder
4. AMRAP
Tell No Lie performed by Harz2 made famous by Harz2
Trumpets performed by Lullaby Gardens made famous by Timmy Trumpet & Lady Bee
Moves: Block Jump, 180° Squat Jump
5. PUSH PAUSE
LimeZone performed by Crank made famous by Crank
Moves: Single-Arm Burpee, Jump, 1-Arm Plank Combo, 1-Arm Burpee
6. CORE
Heads Up performed by Loyal Lies made famous by JAIN
Moves: C-Crunch, Cross Crawl, Mountain Climber
7. OUTRO
Rough Tropics performed by Direktflug made famous by Direktflug