Dauer: 26 minuten
Equipment: Stange, Gewichtsscheiben
Instruktoren: Erin Maw, Ben Main

1. WARM-UP
Otis performed by Milo Catz made famous by JAY-Z & Kanye West feat. Otis Redding
Moves: Air Squat, Squat Jack, Dynamic Lunge, Scissor Lunge, Burpee, Pushup, Stange Row, Hang Clean, Clean & Press, Squat Jumps, Mobility Lunge Twist
2. EVEN LADDER + COACHES REP CHALLENGE
What Ya Really Know 'Bout That performed by F.R. made famous by The Allergies
Moves: Clean & Press, Power Lunge
3. AMRAP
Just Getting Better performed by Koolkata made famous by JAY-Z feat. Swizz Beats
So Hot performed by Drip Drip made famous by Jigg
Moves: Narrow Row, Squat Press, Pushup, Frog Jump
4. RELAY + TRISET KICKER
Another Level performed by Transcendental Man made famous by Oh The Larceny
Goat performed by B. Phillip made famous by Santino
Victorious performed by KVP made famous by Santino & Outasight
Moves: Double Plate Fly, Single Arm Snatch, Double Hang Plate Squat, Double Hang Lunge, Overhead Plate Press
5. REVERSE PYRAMID
Tiger King performed by MFG made famous by LMA
Moves: Stange Front Squat, Stange Jump Clean to Squat, Stange Hang Clean
6. ODD LADDER + COACHES REP CHALLENGE
Wolf & the Cage performed by NOAM DEE made famous by NOAM DEE
Moves: Burpee Jump, Hanging Plate Squat Jump
7. CORE CHALLENGE
String Theory performed by Shot in Space made famous by KRS-One
Moves: Weighted C-Crunch with Extension, Walking Plank, Pike to Extension
8. OUTRO
Mouth Full performed by Ashley Alexander