Duration: 31 minutes
Equipment: Barbell, Weights, Step/Bench
Presenters: Erin Maw, Bas Hollander, James Thomas, Ben Main, Melroy Oostra

1. WARM-UP STRENGTH
Knockin performed by Nbhd Nick
Moves: Air Squat & Rotation, Air Squat & Trunk Twister, Barbell Squat, Heel Raise, Barbell Backward-Stepping Lunge, Squat Burpee Jump, Squat Burpee to Hover Jump, Deadlift, High Pull, Row, Clean & Press

2. ASCEND/DESCEND LADDER
Bring It Back performed by Donell Mase
Moves: Hang Clean, Pushup

3. REPS LADDER
I Can Taste Your Words performed by Ceen
Moves: Overhead Plate Squat, Pulse Squat, Push Press, Wide Row, Mountain Climber

4. TABATA 1
We're Done performed by Vanity Street
Moves: Plyo Sumo Bench Jump, Power Burpee

5. TABATA 2
Schhh performed by Bonkers Beat Club
Moves: L-Step, Snowboarder, Shuffle Tap

6. TABATA 3
Hard Hitters performed by Donell Mase
Moves: Descending Bolt Pushup, Sprinter Lunge

7. TABATA 4
Beast performed by Catiso
Moves: Forward Heisman, Shuttle Run

8. CORE LADDER
Fifteen On Me performed by Bonkers Beat Club
Moves: Side Hover, Rotating Plate Side Hover

9. OUTRO
Love Is Love performed by Bonkers Beat Club