| Exercise | Sets | Reps | Rest |
| Line Drills & Activation | |||
| 2,1,4 | 1 | 30″ | |
| Egyptians | 1 | 15ea | |
| 1,2,3 | 1 | 30″ | |
| Spiderman climb | 1 | 10ea | |
| 1,2,4,3 | 1 | 30″ | |
| Cat/cow | 1 | 15 | |
| 2,1,3,4 | 1 | 30″ | |
| Alt. Reverse lunge | 1 | 10ea | |
| 1,4,2,3 | 1 | 30″ | |
| 3-way band pull | 1 | 10ea | |
| 2,3,1,4 | 1 | 30″ | |
| Mini AMRAP Repeats | |||
| *Complete 3 sets of each 3-minute AMRAP. Rest 1 minute between each set. (12 mins each) | |||
| Once all 3 sets are complete, rotate. Split class into groups* | |||
| A1- Plate push | AMRAP | 4W | |
| A2- MB chest pass (small, fast passes; use hard MB’s) | 3 mins | 30 | |
| A3- KB goblet split squat | 10ea | – | |
| B1- Box jumps | AMRAP | 5 | |
| B2- Band face pull | 3 mins | 10 | |
| B3- High knees | 15ea | – | |
| C1- Donkey kicks | AMRAP | 5ea | |
| C2- DB press-out | 3 mins | 10 | |
| C3- KB swing | 10 | – | |