Duration: 31 minutes
Equipment: None required
Presenters: Erin Maw, Kayla Atkins-Gordine, Bas Hollander, Ben Main

1. WARM-UP
Ablaze performed by Xack
Moves: Squat, Backward-Stepping Lunge with Rotation, Squat Burpee, Squat Jump, Power Lunge, Squat Burpee Jump, Ladder Run, Run OTS, Lateral Shuffle

2. AMRAP
Nalen performed by Harvio
Those Friends performed by Ceen
Up Higher performed by Sven Karlsson
Moves: Air Jack, Donkey Kick, Burpee Jump

3. BLOCK 1
Bird Flex performed by Bonkers Beat Club
Bring Me Dat DJ performed by TR3KK ONE
Potentiality performed by Brendon Moeller
Moves: High Knee Run, Lateral Shuffle Tap, Sprint, Lateral Plank Walk, Lateral Pushup, Vertical Jump, Broad Jump, Plank Knee Tuck, Squat Butt Kick, Dynamic Calf Jump, Depth Drop, Stop-Start Sprint

4. BLOCK 2
Bird Flex performed by Bonkers Beat Club
Bring Me Dat DJ performed by TR3KK ONE
Potentiality performed by Brendon Moeller
Moves: Squat Butt Kick, Broad Jump, Lateral Plank Walk, Lateral Pushup, Dynamic Calf Jump, Depth Drop, High Knee Run, Vertical Jump, Stop-Start Sprint

5. LADDER
Damage performed by Vince Yara
Moves: Broad Jump, Tuck Jump, Ladder Run, 180° Turn, Jumping Switch Climber, Power Burpee

6. DROP SET
Damage performed by Vince Yara
Moves: 4-Point Plank, Extension Hold On Back

7. OUTRO
Like Whoa performed by Nbhd Nick