Duration: 30 minutes
Equipment: Barbell, Weights
Presenters: Ben Main, John Nicodemus, Ash Kay

1. WARM-UP
Holy Matrimony performed by Jim Junk
Moves: Air Squat, Dynamic Lunge, Barbell Row with High Pull, Barbell Squat, Heel Lift, Squat Jump, Burpee, Thoracic Rotation

2. BARBELL COMPLEX
Colder Still performed by NOAM DEE
Moves: Deadlift, High Pull, Clean & Press, Front Squat, Deadlift, High Pull

3. PLATE COMPLEX
Zone performed by INF
Moves: Jump Lunge with Plate at collarbone, Squat Jump with Plate Low, Plate Snatch, Jump Lunge, Squat Jump

4. BODYWEIGHT COMPLEX
The Style performed by Scoobadive made famous by TWOGOOD
Moves: Burpee Jump, Pushup, 180 Squat Jumps, Burpee Pushup, 180 Jump

5. BARBELL COMPLEX
Headrush performed by STRLGHT made famous by Keys N Krates
Moves: Barbell Narrow Row, Clean to Front Squat, Backward-Stepping Lunge, barbell to collarbones, Narrow Row, Backward-Stepping Lunge

6. PLATE COMPLEX
Daily performed by Cushy made famous by Wiwek
Moves: Squat Jump, Reverse Fly, Scissor Lunge with Plate Press, Scissor Lunge with Double Plate Press

7. BODYWEIGHT COMPLEX
To Kill A Cyclops performed by NOAM DEE
Moves: Power Burpee, Pushup, Loaded Lateral Squat Jump

8. CORE CHALLENGE
To The Top performed by INF
Moves: Cross Crawl with Plate, Single Leg Bridge Pulse, Cross Mountain Climber