Duration: 30 minutes
Equipment: Barbell, Weight Plates, Step/Bench
Presenters: Dennis Toppin, Kayla Atkins-Gordine, Erin Maw, Ben Main, Natasha Vincent

1. WARM UP
Can We Try Again performed by Gloria Tells
Moves: Narrow Row, High Pull, Pushup, Squat Burpee, Squat Burpee Jump, Barbell Squat, Barbell Squat with Heel Raise, Lateral Squat Jump

2. THE 30 CHALLENGE
On The Team performed by Killrude
Moves: Pushup Power Burpee

3. PUSH/PULL
Break Me Down performed by Catiso
We Could Have A Good Time performed by Russell Vista made famous by Russell Vista
Moves: Squat Press with Barbell, Clean Squat with Barbell, Backward-Stepping Lunge, Wide Row, High Pull, Tricep Pushup

4. SET 1
AAALRIGHT performed by Cospe
Moves: Plyo Sumo Bench Jump

5. SET 2
Stonecold performed by Killrude
Moves: High Knee Sprint, A Skip

6. SET 3
Way Up performed by Nbhd Nick
Moves: Single-Leg Squat, Lunge, Lateral Bench Jump

7. SET 4
Stonecold performed by Killrude
Moves: High Knee Sprint, A Skip

8. SET 5
AAALRIGHT performed by Cospe
Moves: Power Lunge on Bench, Bulgarian Split Squat with Front Leg Lift

9. SET 6
Stonecold performed by Killrude
Moves: High Knee Sprint, C Skip

10. REP YOUR CLUB LADDER DRILL
I'll Treat You Right performed by Matt Large
Moves: Clean & Press, Narrow Row

11. THE 30 CHALLENGE
Don't Wanna Sleep performed by Swif7
Moves: Squat Burpee with Jump

12. TABATA
Rambo performed by Cushy
Moves: Bolt Knee, Switch Climber

13. OUTRO
Slides performed by Damma Beatz