| Exercise | Sets | Reps | Rest |
| MB warm-up (use heavy MBs): | |||
| MB pick-up & drop behind shoulder (alt. shldr.) | 2 | 30″ | 10″ |
| MB decline lying hip bridge | 2 | 30″ | 10″ |
| Bear crawl w/ MB roll | 2 | 30″ | 10″ |
| MB squat | 2 | 30″ | 10″ |
| RDL & push MB backward (through legs; soft push) | 2 | 30″ | 10″ |
| Abs: | |||
| Plank w/ lateral toe tap | 3 | 10ea | |
| Mermaid | 3 | 10ea | 30″ |
| Circuits: | |||
| A1- Full Turkish get-up | 1 | 1ea | |
| A2- Band triceps pullback | 3 | 20 | |
| A3- Alt. Lunge jumps | 3 | 10ea | – |
| B1- Full Turkish get-up | 1 | 1ea | |
| B2- Band chest press | 3 | 20 | |
| B3- Mtn. climbers | 3 | 15ea | – |
| C1- Full Turkish get-up | 1 | 1ea | |
| C2- Band underhand row | 3 | 20 | |
| C3- Jam ball slam | 3 | 10 | – |
| Pacer: until end of class | |||
| D1- Shuffle w/ hop-up (the Pacer) | 4 lengths | ||
| D2- Rower, arms only | |||
| D3- Alt. SA KB swing to row | |||
| D4- Hanging leg raises |