Duration: 29 minutes
Equipment: Barbell, Weights
Presenters: Erin Maw, Bas Hollander, Melroy Oostra

1. WARM-UP STRENGTH
Knockin performed by Nhbd Nick
Moves: Barbell Squat, Heel Raise, Barbell Backward-Stepping Lunge, Squat Burpee Jump, Deadlift, High Pull, Barbell Row, Hang Clean, Clean & Press, Air Squat & Rotation, Air Squat & Trunk Twister, Squat Burpee to Hover Jump

2. ASCEND/DESCEND LADDER
Bring It Back performed by Donell Mase
Moves: Hang Clean, Pushup

3. REPS LADDER
Expanding performed by Elliptik
Moves: Pulse Squat, Push Press, Wide Row, High Pull, Mountain Climber, Overhead Plate Squat

4. TRI LADDER
Comma Get It performed by Bonkers Beat Club
Monologue performed by Splasher!
Moves: Narrow Row, Front Squat, Squat Jump Bar Touch

5. ADD-ON LADDER
You Ain't Ready performed by Donell Mase
Moves: Plate Scissor Lunge, Double Plate Wide Fly, Double Plate Squat Jump

6. REPS LADDER
Amuse Us performed by Vanity Street
Moves: Mountain Climber, Wide Row, High Pull, Overhead Plate Squat

7. ASCEND/DESCEND LADDER
Bullets performed by Sum It
Moves: Pushup, Clean & Press

8. BURPEE LADDER
Your Gain performed by Swif7
Moves: Squat Burpee Jump, Squat Burpee to Hover Jump, Squat Burpee Plank to Hover Jump Over Bar, Squat Burpee Plank to Hover Tuck Jump Over Bar

9. CORE LADDER
Fifteen On Me performed by Bonkers Beat Club
Moves: Side Hover, Rotating Plate Side Hover

10. OUTRO
Love Is Love performed by Bonkers Beat Club