Duration: 45 mins
Equipment: barbell, weight plates, bench
Selected by: Dr Jackie Mills, Kylie Gates, Dan Cohen

1. WARMUP
Mad World performed by Morning Sweaters made famous by Hardwell feat. Jake Reese
MOVES: Deadlift, Upright Row, Clean & Press, Power Press, Squat, Lunge
2. SQUATS
Power Glove performed by The Shallow Fire made famous by Knife Party
MOVES: Squat
3. CHEST
In The Dark performed by Like The Rest made famous by 3 Doors Down
MOVES: Chest Press
4. BACK
Winterburn performed by We Are The Change made famous by Andrew Rayel & Digital X feat. Sylvia Tosun
MOVES: Deadrow (Underhand), Deadlift, Deadrow, Clean & Press
5A. UPPER BODY WARMUP
Rich Boy performed by Extra AF made famous by Galantis
MOVES: Scissor, Walking Jab, Combat Stance, Jab, Cross, Double Jab, Uppercut, Shuffle, Hook, Circular Elbow
5B. LOWER BODY WARMUP
Rebound To The Beat performed by Rob Robber & The Airline Defectors made famous by Promise Land & Luciana
MOVES: Adductor Stretch, Double Pulse, Dynamic Hip Flexor Stretch, Lunge, Squat Pulse, Cross Block Arms, Knee, Hip Roll, Side Lunge
5C. MOBILIZATION & CONDITIONING WARMUP
Wild Flowers performed by Bread In Bed made famous by Frank Carter & The Rattlesnakes
MOVES: Pulse, Combat Stance, Roundhouse Kick, Back Kick, Front Knee, Pulse OTS, Shuffle, Side Kick, Front Stance, Front Kick
6. COMBAT 1
Going Crazy performed by What's Gotten Into Me made famous by Hardwell & Blasterjaxx
MOVES: Combat Stance, Jab, Cross, Uppercut, Front Kick, Knee, Jump Kick, Shuffle, Roundhouse Kick, Striking Guard, Double Side Elbow, Small Elbow, Pulse, Side Kick
7. POWER TRAINING 1
Skin performed by Kitted Out made famous by Rag'n'Bone Man
MOVES: Run, Front Stance, Jab, Combat Stance, Cross, Hook