Dauer: 30 minutes
Equipment: Stange, Gewichtsscheiben, Gewichtsscheiben
Instruktoren: Ben Main, Khiran Huston

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

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. STAGGERED SUPERSETS - 5'S
HIT IT performed by AKIRA made famous by AKIRA
Radial Movement performed by Campos made famous by 1991
Moves: Clean & Press, Double Hang Lunge, Pendulum Squat

4. LOAD EXPLODE SUPERSETS - 6'S
HIT IT performed by AKIRA made famous by AKIRA
You Driving Me Crazy (Indian Girl) performed by Just Can't Sleep made famous by Joey Stylez, Northern Cree
Moves: Barbell Lunge, Power Lunge, Burpee Pushup

5. ANTAGONISTIC SUPERSETS - 7'S
Butterball performed by MNL made famous by Fabian Mazur
Moves: Push Press, Barbell Row

6. REVERSE CONTRAST TRAINING
Zero G performed by Mista Tikkie made famous by BEATSMASH
Moves: Barbell Squat with Heel Raise, A-Slam

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

8. OUTRO
You Are Alive performed by Borrowed CS made famous by St. Urbain feat. INF