Duration: 30 minutes
Equipment: Barbell, Weights
Presenters: Erin Maw, Des Helu, Pei Aui

1. WARM-UP
Love Song performed by Nbhd Nick made famous by Drake feat. Lil Durk
Moves: Backward-Stepping Lunge With Plate, Air Squat with Plate, Squat with Plate Press, Squat Heel Raise with Plate Press, Inchworm with Pushup, Barbell Row with High Pull, Barbell Squat, Barbell Squat with Heel Raise, Barbell Push Press, Barbell Squat Press

2. LADDER UP
Dial Up The Deputy performed by Bonkers Beat Club made famous by JAY-Z feat. Drake
Moves: Deadlift with High Pull, Clean & Press, Burpee

3. TRI-SETS BLOCK 1
Blume performed by Heyson made famous by Alban Chela
Monsta performed by EZ
Unleash My Halo performed by Sum Wave made famous by Manwell x Club Danger
Moves: Squat Jump, Pushup, Power Lunge, Plate Squat Press, Single-Arm Plate Snatch, Backward-Stepping Lunge with Double Plate Press, Barbell Push Press, Narrow Row, Barbell Clean with Backward-Stepping Lunge

4. TRI-SETS BLOCK 2
Blume performed by Heyson made famous by Alban Chela
Monsta performed by EZ
Unleash My Halo performed by Sum Wave made famous by Manwell x Club Danger
Moves: Barbell Squat Press, Narrow Row, Barbell Clean with Backward-Stepping Lunge, Squat Jump, Palm Release Pushup, Power Lunge, Single-Arm Plate Snatch, Scissor Lunge with Double Plate Press

5. TRI-SETS BLOCK 3
Blune performed by Heyson made famous by Alban Chela
Monsta performed by EZ
Unleash My Halo performed by Sum Wave made famous by Manwell x Club Danger
Moves: Plate Squat Press, Single-Arm Plate Snatch, Scissor Lunge with Double Plate Press, Squat Press, Barbell Squat Press, Narrow Row, Barbell Clean with Backward-Stepping Lunge, Squat Jump, Plyo Pushup, Power Lunge

6. LADDER DOWN
Time To Collect performed by NOAM DEE & Jim Junk
Moves: Deadlift with High Pull, Clean & Press, Burpee

7. CORE CHALLENGE
Trust performed by Jim Junk, INF & LaToria
Moves: C-Crunch With Plate, Kneeling Plate Arc

OUTRO: Meet Me Outside performed by Mick Martinez