Dauer: 28 minutes
Equipment: Stange, Gewichtsscheiben, Step, Gewichtsscheiben
Instruktoren: Ben Main, Khiran Huston, Bas Hollander, Vili Fifita

1. WARM-UP
The Movement performed by Written In Red made famous by Kid Ink
Moves: Air Squat, Butt Kick, Dynamic Lunge, Squat Rotation, Burpee, Barbell Squat, Lunge, Barbell Row, High Pull, Clean & Press, Burpee Jump

2. CONTRAST TRAINING
All Di Dancer Dem performed by OOJ feat. Dimention made famous by OOJ feat. Dimention
Moves: Barbell Squat with Heel Raise, Squat Jack, Overhead Press

3. DROP SET EMOM
Astradyne PartII performed by Gorgon Sonic made famous by KUENTA
Moves: Power Lunge on Bench, Burpee with Bench Jump, Sumo Plyo Bench Jump, Frog Jump

4. TABATA
Partly Equal performed by Noam Dee made famous by NOAM DEE
Moves: Barbell Row, High Pull, Clean & Press, Double Plate Row

5. VOLUME TRAINING EMOM
Boom Ka Kah performed by Samarth made famous by Hudson Mohawke
Moves: Barbell Row, High Pull, Clean & Press

6. TABATA
Partly Equal performed by Noam Dee made famous by NOAM DEE
Moves: Speed Ladder, Lateral Leap Over Bench, High Knee Sprint

7. LADDER EMOM
Solid Sustain performed by Subwave made famous by Montell2099
Moves: Tricep Pushup, Donkey Kick, Forward Bench Jump, 180° Turn

8. TABATA
Partly Equal performed by Noam Dee
Moves: Burpee with Bench Jump, Sumo Plyo Bench Jump

9. CORE CHALLENGE
In The Streets performed by G-Max made famous by Hudson Mohawke
Moves: Jack Knife, Straight Leg Cross Crawl

10. OUTRO
You Are Alive performed by Borrowed CS