Duration: 27 minutes
Equipment: Barbell, Step or bench, Hand weight(s)
Presenters: Ben Main, Sami Nieschmidt, Levi Farrell, Sankha Peiris, Erin Maw

1. WARM-UP / AMRAP
Can't Cope With It performed by Enigmanic
Moves: Speed Ladder, Drop Squat, Plank Jack, Double & Single-Leg Hop, Bench Pushup, Power Lunge

2. DROPSET / REVERSE DROPSET
ROYALS performed by Cushy
Moves: Squat Press, Front Squat, Squat Jump

3. SUPERSETS
A-Team performed by Hallman
B.O.T.W performed by Heyson
Broken Watch performed by Killrude
Life Up And Down performed by Ruzer
Moves: 180 Degree Jump, Lateral Jump, Donkey Kick, T-Pushup, Barbell Sprinters Lunge, Barbell Row, High Pull, Hang Clean, 90 Degree Box Jump, Burpee, Offset Pushup, Lateral Plank Walk

4. TABATA
Gettin' It performed by Jake and Jake
Moves: Power Lunges on Bench, Pendulum Squat

5. CORE CHALLENGE
HOT performed by Jim Junk
Moves: Leg Lowers, Isometric Glute Bridge Hold, Isometric Dish Hold

OUTRO: Flux performed by Fas Fash

MONTAGE: Slow Roast performed by NOAM DEE