Duration: 30 minutes
Equipment: Barbell, Weight Plates, 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. TABATA 1
We're Done performed by Vanity Street
Moves: Plyo Sumo Bench Jump, Power Burpee
4. TABATA 2
Schhh performed by Bonkers Beat Club
Moves: L-Step, Snowboarder, Shuffle Tap
5. TABATA 3
Hard Hitters performed by Donell Mase
Moves: Descending Bolt Pushup, Sprinter Lunge
6. TABATA 4
Beast performed by Catiso
Moves: Forward Heisman, Shuttle Run
7. CORE LADDER
Fifteen On Me performed by Bonkers Beat Club
Moves: Side Hover, Rotating Plate Side Hover
8. OUTRO
Love Is Love performed by Bonkers Beat Club