Duration: 30 minutes
Equipment: Barbell
Presenters: Erin Maw, Sami Nieschmidt, Anthony Oxford, Ben Main

1. WARM-UP / AMRAP
Bird Flex performed by Bonkers Beat Club
I Deliver The Sauce performed by Jim Junk
Moves: Barbell Squat, Heel Raise, Barbell Lunge, Pushup, Row, High Pull, Front Squat, Burpee

2. DROPSET / REVERSE DROPSET
ROYALS performed by Cushy
Moves: Squat Press, Front Squat, Squat Jump

3. SUPERSETS
Ace-High performed by Splasher!
Don't I performed by Swif7
Get Dangerous performed by Neon One
PANIC! performed by Cushy
Moves: Barbell Drop Squat Clean, Clean to Lunge, Bolt Pushup, Mountain Climber, Barbell Squat Pulse, Heel Raise, Barbell Row, High Pull, Barbell Lunge, Squat, Barbell Clean & Press, Bolt Jack Pushup

4. TABATA
Gettin' It performed by Jake and Jake
Moves: Power Lunges, Pendulum Squat

5. DROPSET / REVERSE DROPSET
t1000 performed by Splasher!
Moves: Burpee Pushup, Jump Over Bar, Burpee

6. CORE CHALLENGE
HOT performed by Jim Junk
Moves: Leg Lowers, Isometric Glute Bridge Hold, Isometric Dish Hold

OUTRO: Flux performed by Fas Fash

MONTAGE: Slow Roast performed by NOAM DEE