Duration: 46 minutes
Equipment: Barbell, Hand weight(s), Step or bench
Presenters: Ben Main, Erin Maw

1. WARM-UP
Back and Forth performed by Kwah made famous by Skinny Mo feat. boler mani
Moves: Split Stance Trunk Twister, Good Mornings, Linked Squat, Cossack Lunge, T-Pushup, Barbell Front Squat, Alternating Barbell Backward-Stepping Lunge

2. DESCENDING SETS 1: DEADLIFTS X CHEST
I JUST WANNA (GET DOWN) performed by Heyson
Losing It performed by Galley Ways made famous by FISHER
Potluch Giver performed by NOAM DEE
Moves: Barbell Deadlift, Decline Pushup

3. CONDITIONING - BICEPS
Alright performed by Fas Fash
Moves: Rotational Bicep Curl

4. DESCENDING SETS 2: LUNGES X BACK
BEST performed by Sunlay
Run performed by Sunlay
Turn It Up performed by SPLNTR
Moves: Barbell Side Lunge, Barbell Narrow Row

5. CONDITIONING - TRICEPS
Sup Playa performed by Chino Casino
Moves: Tricep Dip

6. DESCENDING SETS 3: SQUATS X SHOULDERS
Breathe performed by Makoma made famous by Kasablanca
PAIN performed by Chaos On Display made famous by ISOKNOCK, ISOxo & Knock2
Moves: Barbell Back Squat, Double-Arm Shoulder Press

7. CONDITIONING - CORE
PopPop performed by Sunlay
Moves: Boat Kick, Rotational Crunch

8. STRETCH
Slide performed by INF
Moves: 90/90 Glute Stretch, Seated Hamstring Stretch, Hip Flexor Stretch, Shoulder Stretch