Dauer: 29 minuten
Equipment: Stange, Gewichtsscheiben
Instruktoren: Erin Maw, Bas Hollander, Melroy Oostra

1. WARM-UP STRENGTH
Bonaire Pt. ll performed by La Chapelle
Moves: Stange Squat, Heel Raise, Stange Backward-Stepping Lunge, Squat Burpee Jump, Deadlift, High Pull, Stange Row, Hang Clean, Clean & Press, Air Squat & Rotation, Air Squat & Trunk Twister, Squat Burpee to Hover Jump
2. ASCEND/DESCEND LADDER
Won't Let Us In performed by Jay Kwai
Moves: Hang Clean, Pushup
3. REPS LADDER
Rapturous performed by Not On A Monday
Moves: Pulse Squat, Push Press, Wide Row, High Pull, Mountain Climber, Overhead Plate Squat
4. TRI LADDER
Get A Grip performed by Orphan
Straight Through My Heart performed by Saint Decay made famous by Saint Decay
Moves: Narrow Row, Front Squat, Squat Jump Bar Touch
5. ADD-ON LADDER
Pop Up performed by Nelson George
Moves: Plate Scissor Lunge, Double Plate Wide Fly, Double Plate Squat Jump
6. REPS LADDER
Hovenooit performed by Jan van Klomp
Moves: Mountain Climber, Wide Row, High Pull, Overhead Plate Squat
7. ASCEND/DESCEND LADDER
Beggin' For Mercy performed by Shutters
Moves: Pushup, Clean & Press
8. BURPEE LADDER
Hang Ups performed by GBH1
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
Everglade performed by EL
Moves: Side Hover, Rotating Plate Side Hover
10. OUTRO
The Come Up performed by Tilde Key, Not On A Monday