Duration: 47 minutes
Equipment: Barbell, Hand weight(s), Step or bench
Presenters: Erin Maw, Ben Main

1. WARM-UP
Own My Own Masters performed by Arrt Show made famous by Black Caviar
Moves: Split Stance Trunk Twister, Good Mornings, Linked Squat, Cossack Lunge, T-Pushup, Barbell Front Squat, Alternating Barbell Backward-Stepping Lunge

2. ROLLING SUPERSET 1: FRONT SQUATS X BACK
A Milli performed by Capt. Rock made famous by Lil Wayne
DJ Turn It Up performed by Cancelled Plans made famous by Yellow Claw
Get 'Em All performed by Vince Yara
Thunder In The Tundra performed by SANOI
Moves: Barbell Front Squat, Barbell Narrow Row

3. ROLLING SUPERSET 2: LUNGES X CHEST
BACK 2 U performed by Blendwise
Ready or Not performed by FOMO
Run performed by Dan Aux
Woofa Killa performed by Dan Aux
Moves: Barbell Bulgarian Split Squat, Barbell Chest Press

4. ROLLING SUPERSET 3: SQUATS X SHOULDERS
Actress performed by Nice Enough feat. Dende The Sensei & Ron
After Six performed by Ceen
Wanna Kno performed by Felix Johansson Carne
Moves: Barbell Back Squat, Dump The Buckets

5. SECONDARY TRISETS
If U C Me performed by Dan Aux
Over and Over performed by Sunlay
Moves: Kneeling Bicep Curl, Tricep Pushup, Held Dish with Single-Leg Extension, Plate Crunch

6. STRETCH
Colourful World performed by Nik Brinkman
Moves: 90/90 Glute Stretch, Seated Hamstring Stretch, Hip Flexor Stretch, Shoulder Stretch