Dauer: 28 minuten
Equipment: Stange, Gewichtsscheiben
Instruktoren: Ben Main, Vili Fifita, Natasha Vincent

1. WARM-UP
Fool Juice performed by OOJ
Moves: Stange Squat, Lateral Stange Squat, Stange Squat with Heel Raise, Stange Backward-Stepping Lunge, Double Plate Row, Backward-Stepping Lunge, Bicep Curl, Squat Burpee, Squat Burpee Jump
2. AMRAP
Finals Week performed by FREEZE E
Finals Week performed by laChapelle
GOKU performed by Blue Days made famous by Jaden Smith
Moves: Quarter Turn, Backward-Stepping Lunge, Plate Arc, Squat Jump, Lateral Pushup
3. SUPERSETS
Bustin' Loose performed by Rebirth Brass Band
Fresh Flowers performed by Antu
Nivicola Pt 1 performed by Jay Kwai
Pick Me Up performed by Loxar
Moves: Stange Clean Jump Squat Press, Lateral Squat with Bar on Back, Stange Backward-Stepping Lunge, Scissor Lunge, Plate Press
4. LADDER
Free Rational performed by TAG
Moves: Clean & Press, Pulse Pushup, Forward Jump Over Bar, Land, 180° Turn
5. DROP SET
Pick Me Up performed by Loxar
Moves: Lateral Squat Jump, Plate Arc, Scissor Lunge
6. COACH CALLS
Coz I Know performed by Robyn Wood
Moves: Bear Crawl, Extension Hold On Back
7. OUTRO
Yeah Dats Me performed by Little Clouds made famous by Big K.R.I.T.