WELCOME

SYNC WITH PLAYLIST: Spotify - https://open.spotify.com/playlist/3IdKjr0b08GsnpCQxiO9GC?si=6b1cbb184eab4e59 Apple: https://music.apple.com/gb/playlist/aafo-hiit-con-1/pl.u-76oNZe7sNYLNV7 1. For The Glory (All Good Things) 2. Right Here, Right Now (Fatboy Slim) 3. What Now (Rhianna) 4. Champion (Fall Out Boy) 5. Right Round (Flo Rida) 6. Can't Hold Us (Macklemore) 7. Walk On Water (Thirty Seconds to Mars) 8. White Flag (Bishop Briggs) 9. Feel Invincible (Skillet) 10. In The End (Linkin Park) 12. Unstoppable (Sia) 13. Sunshine (John Murphy)

SYNC WITH PLAYLIST: https://open.spotify.com/playlist/4qaEyvZDzLHY2ngyMq8J97?si=58bd4ed1e8a044b7 1. One of these Mornings (Moby) 2. Confident - Alias Remix (Demi Lovato) 3. Three Strikes (Afrojack) 4. Skin - Wilkinson Remix (Rag'n'Bone Man) 5. Here Tonight - Carita La Nina remix (Dash Berlin...) 6. Higher (Sigma) 7. 3Kingz (Major G.A.U.G.E) 8. Dies Irae (Apashe) 9. Kryptonite (3 Doors Down) 10. I Apologise (Five Finger Death Punch) 11. My Friend (Groove Armada)

OPTIONAL PLAYLIST (or play your own!) https://open.spotify.com/playlist/7hWQjZ2Cmb6IM3T0JNRu1Z?si=c929fe0914f74583 1. Feeling Good (Avicii) 2. Glad You Came (The Wanted) 3. Wake Me Up (Avicii) 4. Chase The Sun (Hardwell, Dannic, Kelli-Leigh) 5. Lovers On The Sun (David Guetta, Sam Martin) 6. Nothing For Free (Pendulum) 7. Enter Sandman (Metallica) 8. Back Then (Guenta K) 9. Today (Scooter, Vassy) 10. Heavy Cross (Gossip) 11. Blind Faith (Chase & Status, Liam Bailey) 12. You're The Voice (John Farnham) 13. Radioactive (Imagine Dragons)

SYNCH WITH PLAYLIST: Spotify: https://open.spotify.com/playlist/5ivucw4SeSPke6XWbsuKvG?si=c6425de74db64d3e Apple: https://music.apple.com/gb/playlist/aafo-f-f-2/pl.u-aZb0W40CVrDVbY 1. Caribbean Blue (Enya) 2. Centre of the un (Conjure One) 3. Hollow Talk (Choir of the Young Believers) 4. House of the Rising Sun (Five Finger Death Punch) 5. Nothing Else Matters Live (Metallica) 6. My Immortal (Evanescence) 7. Smiley Faces (Gnarls Barkley) 8. Feeling Good (Avicii) 9. Feeling Good (Avicii) 10. To Build A Home (The Cinematic Orchestra) 11. Find Me A Home (Natalie Duncan) 12. Now We Are Free (Hans Zimmer & Lisa Garrard) 13. Evenstar (Howard Shore)

Optional playlist: https://open.spotify.com/playlist/6lecMhMSsAGWk2SlqOhaeC?si=a6543fcacfd74bbc PROTOCOL 3 sets 3 rounds per set: 4/4 - 4/1/1 - 1/1 SET 1 (Squat weight on bar) Push Up Squat Row SET 2 (Clean + Press weight on bar) C&P Plate Lunge Chest SET 3 (Deadlift weight on bar) Tricep Dip Plate Bicep Curl Plate Shoulders Deadlift ABS SET Plate Scissor Plate twists Plate leg pulls Plate bridges Any back extension

SYNC WITH PLAYLIST: APPLE: https://music.apple.com/gb/playlist/aafo-f-f-1/pl.u-76oNZzbuNYLNV7 SPOTIFY: https://open.spotify.com/playlist/48Y2jtWVz3LDGQdvQTiDdE?si=5a3fc9cff0754c23 1. Boudica (Enya) 2. Figure 8 (Ellie Goulding) 3. Eurydice (Sleepthief) 4. Touched (VAST) 5. Adeline (Alt-J) 6. Dark Sky (The Webb Sisters) 7. Lithium (Evanescence) 8. Little Talks (Of Monsters and Men) 9. Shadows in the Dark (Juke Ross) 10. Forget You (CeeLo Green) 11. I Just Tell Myself (Balligomingo) 12. Sunshine (John Murphy) 13. Teardrop (Massive Attack) 14. Tessa (Steve Jablonsky)

SYNCH WITH PLAYLIST: https://open.spotify.com/playlist/2OkPUlVV1hpnmF4P5lwwGr?si=5eeb6cf9a0c14efe 01 - Harder State of Mind (D-Block & S-te-Fan & DJ Isaac 02 - The Fear (The Score) 03 - Higher (Sigma) 04 - Reserve (Egzod feat. Leo the Kind) 05 - Worth The Lie (Muzzy, Kovemn & Feint) 06 - Call Me When You're Sober (Evanescence) 07 - Fascinating Rhythm (DJ Isaac) 08 - Skin (Rag'n'Bone Man) 09 - Come With Me Now (Kongos) 10 - My Friend (Groove Armada)

SYNC WITH PLAYLIST: https://open.spotify.com/playlist/2sd0eZKeQEVTxEOJigPwlx?si=6f093b2de24d4780 1. Today (Scooter, Vassy) 2. Iron (Woodkid) 3. Cry (Sigma, Take That) 4. MIC Drop (BTS, Desiigner, Steve Akoi) 5. Cobrastyle (Teddybears) 6. Jigga Jigga (Scooter) 7. FCK 2020 (Scooter) 8. Running Low (Netsky, Beth Ditto) 9. Remember the Name (Fort Minor) 10. Higher (Creed)