Duration: 30 minutes
Equipment: Barbell, Weights
Presenters: Ben Main, Erin Maw, Bas Hollander

1. WARM-UP
Memo performed by Dylan Sitts made famous by King Flexx
Moves: Squat Heel Raise with Plate, Backward-Stepping Lunge With Plate, Front Raise, Half Burpee, Half Burpee with Pushup, Half Burpee Jump with Pushup, Barbell Row High Pull, Hang Clean, Barbell Front Squat, Clean & Press

2. TABATA PYRAMID UP
Attack Mode performed by EZ feat. VinDon made famous by EZ feat. VinDon
What You Mean performed by JIM JUNK made famous by JIM JUNK
Moves: Pendulum Lunge, Squat Jack with Plate Press, Barbell Drop Squat Clean

3. SUPERSET KICKER
A Lot performed by Nbhd Nick made famous by Fabian Mazur with yoitsCrash
The Overflow performed by Truvio made famous by Ty Noam Frankel
Moves: Barbell Back Squat with Heel Raise, Barbell Row High Pull, Kicker Sprint OTS

4. REP CHALLENGE DROP SET
Maniac performed by Killrude made famous by TNGHT
Safehouse (clean version) performed by Iso Indies made famous by Dazy Chain
Moves: Pushup, Power Burpee, Loaded 180° Squat Jump

5. TABATA PYRAMID DOWN
Broken Watch performed by Killrude made famous by Party Favor
Wipeout performed by Mean Dabber made famous by Wiwek
Moves: Pendulum Scissor Lunge, Squat Jack with Overhead Plate Press, Barbell Drop Squat Clean

6. CORE CHALLENGE
Sure Shot (clean version) performed by Xavy Rusan made famous by Drake
Moves: Kneeling Plate Arc, Mountain Climber