Duration: 43 minutes
Equipment: Barbell, Step/Bench, Weights
Presenters: Glen Ostergaard, Marlon Woods, Khiran Huston, Vili Fifita, Ben Main, Diana Archer Mills

1. WARM-UP
Bad At Being Alone performed by Imagine Wagons made famous by Codeko
Moves: Wide Deadlift, Wide Upright Row, Wide High Pull, Deadrow, Triple Deadrow, Clean & Press., Front Squat, Triple Plate Deadrow, Plate Clean & Press, Plate Front Squat, Alt Backward-Stepping Lunge

2. SQUATS
Tell Me You Love Me performed by Brighter Pool made famous by Demi Lovato
Moves: Pause Squat, Pulse Squat, Squat, Pulse Squat with Calf Raise, Barbell Front Squat, Hold

3. CHEST
This Is My World performed by Near Whisper Revenge made famous by Esterly feat. Austin Jenckes
Moves: Chest Press, Staggered Chest Press, Pulse Chest Press, Bench Pushup, Staggered Bench Pushup, Pulse Bench Pushup, Hold, Combination, Alt Straight Leg Lift

4. BACK
Mula performed by Born With Teeth made famous by Eliminate
Moves: Deadlift, Deadrow, Set Position, Triple Deadrow, Clean & Press., Triple Split Plate Row, Combination, Combination 1, Wide Deadlift, Wide Deadrow, Combination 2, Wide Triple Deadrow, Wide High Pull

5. TRICEPS/BICEPS
24/7 performed by Clock Catcher made famous by NOISY
Moves: Tricep Pushup, Bicep Curl, Bottom Half Bicep Curl, Standing O/H Tricep Extension, Bottom Half Standing O/H Tricep Extension, Hold

6. LUNGES/SHOULDERS
Long Way Home performed by Roads & Toads made famous by Tritonal, HALIENE, SCHALA & Jorza
Moves: Rear Deltoid Fly, Side Raise Extension, Front Rack Lunge, Front Rack Backward Stepping Lunge, Plate O/H Shoulder Press, Triple Pulse Front Rack Backward Stepping Lunge

7. CORE
Rotate performed by Alignment made famous by Becky G & Burna Boy
Moves: C-Crunch, Alt Cross Crawl, Hover, Side Hover With Rotation

8. COOLDOWN
Beautiful Mistakes performed by Rose Gully made famous by Maroon 5 feat. Megan Thee Stallion
Moves: Childs Pose, Cat, Cow Pose Sequence, Hip Flexor Stretch, Kneeling Hamstring Stretch, Kneeling Chest Stretch, Standing Quadricep Stretch, Shoulder Roll