Duration: 38 minutes
Equipment: Barbell, Weights, Step/Bench
Presenters: Glen Ostergaard, Marlon Woods, Ben Main, Diana Archer Mills, Kaylah-Blayr Fitzsimons-Nu'u, Kayla Atkins-Gordine, Des Helu, Vili Fifita, Khiran Huston

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. 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

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. TRICEPS
Feeling Alive performed by Ironic Not Iconic made famous by Earl St. Clair
Moves: Standing O/H Tricep Extension, Combination 1, Tricep Dip, Combination 2, Combination 3, Seated O/H Tricep Extension

5. BICEPS
Drip performed by The Barracuda Straight Legs made famous by Boombox Cartel & Dillon Francis feat. Desiigner
Moves: Bicep Plate Curl, Combination 1, Alt Single Arm Bicep Plate Curl, Combination 2, Bicep Plate Row, Barbell Bicep Curl, Combination 3, Combination 4, Triple Mid-Range Pulse

6. SHOULDERS
Winter Is Coming performed by Snow Hotel made famous by CloZee
Moves: Split Rear Raise, Combination 1, Rotator Raise, Side Raise, Combination 2, Standing Shoulder Press

7. 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