Duration: 45 minutes
Equipment: Barbell, Hand weight(s)
Presenters: Erin Maw, Ben Main

1. WARM-UP
Run performed by Dan Aux
Moves: Split Stance Trunk Twister, Good Mornings, Linked Squat, Cossack Lunge, T-Pushup, Barbell Front Squat, Alternating Barbell Backward-Stepping Lunge

2. SUPERSETS 1: OFFSET SQUATS X SHOULDERS
Angels performed by EZ
Blah Blah performed by Heyson
Boost Up performed by Secret Pass made famous by FISHER & Flowdan
Moves: Offset Barbell Back Squat, Double Plate Hammer Curl Press, Alternating Single-Arm Shoulder Press

3. SUPERSETS 2: LUNGES X BACK
Little Bit Of Bass performed by Henry Fong
Make It Shake performed by FOMO
Sleep Walker performed by Cushy
Moves: Barbell Lunge, Gorilla Row

4. CONDITIONING TRISET 1: BICEPS X TRICEPS X CHEST
Bones performed by Dan Aux feat. Rei
Honey performed by uwu
Roma Jungle performed by Dan Aux
Moves: Squat Double Plate Bicep Curl, Lateral Lunge, Standing Tricep Extension, Staggered Pushup

5. CONDITIONING TRISET 2: INTEGRATED CORE
Circles performed by Leonard
Our Time performed by Sunlay
Raise Me Up performed by uwu
Moves: Leg Lowers, Side Hovers, Powell Arm

6. STRETCH
Levels performed by Nik Brinkman & Timmy The First
Moves: 90/90 Glute Stretch, Seated Hamstring Stretch, Hip Flexor Stretch, Shoulder Stretch