Duration: 44 minutes
Equipment: Barbell, Hand weight(s), Step or bench
Presenters: Des Helu, Glen Ostergaard, Reagan Kang, Khiran Huston, Ben Main, Vili Fifita

1. WARM-UP
Another World performed by Nash Blackhorse made famous by MEDUZA & HAYLA
Moves: Shoulder Roll, Deadlift, Deadrow, Upright Row, Triple Deadrow, Clean & Press, Squat, Alt Backward-Stepping Lunge

2. SQUATS
How to Treat You Right (Ruzer Remix) performed by Mia Pfirrman
Moves: Squat, Bottom Half Squat, Combination

3. CHEST
Check Mate performed by cin
Moves: Chest Press, Triple-Pulse Chest Press, Bench Pushup, Bottom-Half Chest Press

4. BACK
SMACK TALK performed by Shot Down made famous by ISOxo, Knock2, RL Grime, ISOKNOCK
Moves: Shoulder Roll, Deadlift, Deadrow, Combination, Clean & Press, Triple Wide Deadrow

5. TRICEPS / BICEPS
Rumble performed by Garage Grace made famous by Skrillex, Fred again.. & Flowdan
Moves: Tricep Pushup, Bicep Curl, Standing Overhead Tricep Extension, Standing Corner Press

6. LUNGES / SHOULDERS
L 2 R performed by Dan Aux
Moves: Squat, Alt Backward-Stepping Lunge, Pulse Lunge, Pulse Squat, Combination, Standing Cobra, Triple-Pulse Cobra, Standing Shoulder Press, Lunge with Corner Press

7. CORE
Candela performed by Sunlay
Moves: Shoot Out, Weighted Hip Bridge, Alternate Knee Drop, Hover, Diagonal Leg Lift, Alt Rotating Side Hover

8. COOLDOWN
Pocket performed by Heavend made famous by Rag'n'Bone Man
Moves: Lying Lower Back Release, Lying Glute Stretch, Lying Hamstring Stretch, Knees to Chest, Childs Pose, Kneeling Front Deltoid/Chest Stretch, Kneeling Hip Flexor Stretch, Shoulder Roll