Durée: 28 minutes
Équipement: Barre, Poids, Step, Weight Plate
Instructeurs: Erin Maw, Bas Hollander, James Thomas, Ben Main, Melroy Oostra

1. WARM-UP STRENGTH
Bonaire Pt. ll interpretada por La Chapelle
Mouvements: Air Squat & Rotation, Air Squat & Trunk Twister, Barbell Squat, Heel Raise, Barbell 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 interpretada por Jay Kwai
Mouvements: Hang Clean, Pushup
3. REPS LADDER
Rapturous interpretada por Not On A Monday
Mouvements: Overhead Plate Squat, Pulse Squat, Push Press, Wide Row, Mountain Climber
4. TABATA 1
Mekong Fire interpretada por TAG
Mouvements: Plyo Sumo Bench Jump, Power Burpee
5. TABATA 2
N.O. Bounce interpretada por Outside The Circle rendu célèbre par Big Freedia
Mouvements: L-Step, Snowboarder, Shuffle Tap
6. TABATA 3
Buckeye interpretada por Downward Years
Mouvements: Descending Bolt Pushup, Sprinter Lunge
7. TABATA 4
Less Go interpretada por Loxar
Mouvements: Forward Heisman, Shuttle Run
8. CORE LADDER
Everglade interpretada por EL
Mouvements: Side Hover, Rotating Plate Side Hover
9. OUTRO
The Come Up interpretada por Tilde Key, Not On A Monday