Duration: 30 minutes
Equipment: Barbell, Weights
Presenters: Erin Maw, Ben Main

1. WARM-UP
Careless Condition performed by Norman Sann
Moves: Air Squat, Squat Jack, Dynamic Lunge, Scissor Lunge, Burpee, Pushup, Barbell Row, Hang Clean, Clean & Press, Squat Jumps, Mobility Lunge Twist

2. EVEN LADDER + COACHES REP CHALLENGE
Tribute performed by Yellowbase
Moves: Clean & Press, Power Lunge

3. AMRAP
777 performed by Nbhd Nick
No Justice No Peace performed by DJ DENZ The Rooster
Moves: Narrow Row, Squat Press, Pushup, Frog Jump

4. RELAY + TRISET KICKER
Marauder performed by Tigerblood Jewel
Mayday performed by Vanity Street
New Racks performed by Nbhd Nick
Moves: Double Plate Fly, Single Arm Snatch, Double Hang Plate Squat, Double Hang Lunge, Overhead Plate Press

5. REVERSE PYRAMID
Tiger King performed by MFG
Moves: Barbell Front Squat, Barbell Jump Clean to Squat, Barbell Hang Clean

6. ODD LADDER + COACHES REP CHALLENGE
Wolf & the Cage performed by Noam Dee
Moves: Burpee Jump, Hanging Plate Squat Jump

7. CORE CHALLENGE
Hip Hop Pro performed by Pro Reese
Moves: Weighted C-Crunch with Extension, Walking Plank, Pike to Extension

8. OUTRO
Mouth Full performed by Ashley Alexander