Dauer: 13 minuten
Ausrüstung: Stange, Gewichtsscheiben
Instruktoren: Ben Main, Glen Ostergaard, Amy Lu, Des Helu, Levi Farrell

1. TRICEPS / BICEPS
Bird Flex performed by Bonkers Beat Club
Moves: Tricep Pushup, Pylo Pushup, Bicep Plate Curl, Bottom Half Pulse Plate Curl, Tricep Kickback, Top Half Bicep Plate Curl, Triple Tricep Kickback, Standing Overhead Tricep Extension

2. SHOULDERS
From Exile performed by Sum It
Moves: Shoulder Roll, Upright Row, Shoulder Press, Push Press, Y-Raise, T-Raise, A-Raise, Triple Wide Row