Duration: 22 minutes
Equipment: Step/Bench, Weights
Presenters: Erin Maw, Ben Main, Natasha Vincent

1. WARMUP
Sand June performed by Saskia Öjvind made famous by Chromeo
Moves: Pushup, Jog OTS, Heels Up, High Knee Run, Squat Burpee Jump, Frog Jump, Shuffle Tap, Shuffle B

2. CARDIO TABATA
Free Parking 2017 performed by Ochine made famous by WiDE AWAKE feat. Xam Volo
Minor Upswing performed by FREEZE made famous by Not Your Dope
Moves: High Knee Run, Sprint F, Sprint B, Tuck Jump, High Knee Sprint

3. PLYO TABATA
Precious Crush performed by Sheer Lines made famous by HWLS,ShockOne
Minor Upswing performed by FREEZE made famous by Not Your Dope
Moves: Long Jump, Heel Kick, 180° Turn with Plate at Collarbones, Bench Jump, 180° Turn

4. STRENGTH TABATA
FRRRUN performed by IOU made famous by Dabow,TWERL
Minor Upswing performed by FREEZE made famous by Not Your Dope
Moves: Plate Snatch, Jumping Lunge with Plate at Collarbones, Burpee Pushup With 90° Snowboarder

5. BEEP TEST CHALLENGE
Moves: Burpee