Dauer: 28 minuten
Equipment: Stange, Gewichtsscheiben, Step/Bench, Gewichtsscheiben
Instruktoren: Erin Maw, Bas Hollander, James Thomas, Ben Main, Melroy Oostra

1. WARM-UP STRENGTH
Bonaire Pt. ll performed by La Chapelle
Moves: Air Squat & Rotation, Air Squat & Trunk Twister, Stange Squat, Heel Raise, Stange Backward-Stepping Lunge, Squat Burpee Jump, Squat Burpee to Hover Jump, Deadlift, High Pull, Row, Clean & Press
2. ASCEND/DESCEND LADDER
Won't Let Us In performed by Jay Kwai
Moves: Hang Clean, Pushup
3. REPS LADDER
Rapturous performed by Not On A Monday
Moves: Overhead Plate Squat, Pulse Squat, Push Press, Wide Row, Mountain Climber
4. TABATA 1
Mekong Fire performed by TAG
Moves: Plyo Sumo Bench Jump, Power Burpee
5. TABATA 2
N.O. Bounce performed by Outside The Circle made famous by Big Freedia
Moves: L-Step, Snowboarder, Shuffle Tap
6. TABATA 3
Buckeye performed by Downward Years
Moves: Descending Bolt Pushup, Sprinter Lunge
7. TABATA 4
Less Go performed by Loxar
Moves: Forward Heisman, Shuttle Run
8. CORE LADDER
Everglade performed by EL
Moves: Side Hover, Rotating Plate Side Hover
9. OUTRO
The Come Up performed by Tilde Key, Not On A Monday