Duration: 30 minutes
Equipment: None required
Presenters: Bas Hollander, Kayla Atkins-Gordine, Erin Maw

1. WARM-UP
Cushy performed by Fire Drill
Moves: Run OTS, Twist, Knee Lift, Squat Jack, High Knee Run, Ladder Run, Squat Burpee

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

3. SUPERSETS
Bring Me Dat DJ performed by TR3KK ONE
Hot Legs performed by Duckmaw
Isolated performed by AGST
Moves: Squat Jump, Power Burpee, Pushup, Power Knee, Mountain Climber, Jumping Switch Climber, Power Lunge, Twist

4. LADDER
Big Bad Wolf performed by The Deniers
Moves: Broad Jump, Tuck Jump, Ladder Run, 180° Turn, Switch Climber, Mountain Climber, Power Burpee

5. DROP SET
Isolated performed by AGST
Moves: Bear Crawl, Bronco, Squat Jump, Sprint OTS

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

7. OUTRO
Like Whoa performed by Nbhd Nick