Duration: 30 minutes
Equipment: Barbell, Weights
Presenters: Ben Main, Khiran Huston

1. WARM-UP
I Am The Hype performed by St. Urbain feat. INF
Moves: Air Squat, Butt Kick, Dynamic Lunge, Burpee, Barbell Squat, Lunge, Barbell Row, High Pull, Clean & Press, Burpee Jump, Squat Rotation

2. CONTRAST TRAINING
All Di Dancer Dem performed by OOJ feat. Dimention
Moves: Barbell Squat with Heel Raise, Squat Jack, Overhead Press

3. STAGGERED SUPERSETS - 5'S
Radial Movement performed by AKIRA
Reload performed by Killrude
Moves: Clean & Press, Double Hang Lunge, Pendulum Squat

4. LOAD EXPLODE SUPERSETS - 6'S
Howlin' @ Wolves performed by Larry Poppinz
You Driving Me Crazy (Indian Girl) performed by AKIRA
Moves: Barbell Lunge, Power Lunge, Burpee Pushup

5. ANTAGONISTIC SUPERSETS - 7'S
Cyber Cruiser performed by Swif7
Moves: Push Press, Barbell Row

6. REVERSE CONTRAST TRAINING
Zero G performed by Mista Tikkie made famous by BEATSMASH
Moves: Barbell Squat with Heel Raise, A-Slam

7. CORE CHALLENGE
Explode performed by Killrude
Moves: Cross Crawl, Jack Knife, Straight Leg Cross Crawl

8. OUTRO
You Are Alive performed by Borrowed CS made famous by St. Urbain feat. INF