Duration: 50 minutes
Equipment: Barbell, Hand weight(s), Step or bench
Presenters: Glen Ostergaard, Katja Zick, Ben Main, Thomas Delfour, Veronika Benesova, Marlon Woods, Thiemo Schultens, Bettina Keller, Billy Aw, Jessica Wong, Anthony Oxford, Bruno Castro, Lula Slaughter

1. WARM-UP
Shiver performed by Cleanhitterz made famous by John Summit HAYLA
Moves: Deadlift, Deadrow, Wide Triple Deadrow, Upright Row, Clean Press, Squat, Alt Backward-Stepping Lunge, Kneeling Cobra, Glute Hip Bridge, Chest Press

2. SQUATS
Convivium performed by Trish Belt made famous by Gabry Ponte T-78
Moves: Squat, Mid Stance Squat, Squat Wider Stance

3. CHEST
Delilah (pull me out of this) performed by Flow-Her made famous by Fred again..
Moves: Chest Press, A-Press, Sweep

4. BACK
No Glory performed by Absurd Dreamer made famous by Skan Krale feat. M.I.M.E Drama B
Moves: Deadlift, Deadrow, Combination, Triple Wide Deadrow, Wide Deadlift, Clean Press

5. TRICEPS / BICEPS
Wobble To And Fro performed by Mickey Geiger
Moves: Tricep Press, Hip Bridge, Tricep Extension, Kneeling Bicep Curl, Mid-Range Pulse Bicep Curl, Tricep Pushup

6. LUNGES / SHOULDERS
Right Now performed by University Tops made famous by Rihanna feat. David Guetta
Moves: Lunge, Triple Pulse Lunge, Standing Side Raise, Alt Mac Raise

7. CORE
Time For Toms performed by Like Heart
Moves: Penguin Pulse Crunch, Weighted Hip Bridge, Triple Pulse, Legs to 45 Degrees, Cross Crawl, Alt Cross Crawl

8. COOLDOWN
Lose My Cool performed by Niko Walters feat. Will Henderson
Moves: Lower Back Release, Lying Glute Stretch, Childs Pose, Thread the Needle, Kneeling Hip Flexor Stretch, Tricep Stretch, Upper Back Stretch, Quad Stretch, Front Deltoid Stretch