| Exercise | Sets | Reps |
| Mobility | ||
| Side-to-side head tilt | 1 | 10ea |
| Infant squat | 1 | 10 |
| Wall slides | 1 | 15 |
| Cat/cow | 1 | 15 |
| Monster Band W.U. | ||
| Monster band squat | 2 | 10 |
| Monster band Bent-over row | 2 | 10 |
| Monster band split squat | 2 | 8ea |
| Monster band chest press | 2 | 10 |
| Mini AMRAP Repeats (split class into groups) | ||
| A1- Tire sledgehammer | 3 sets | 5ea |
| A2- Mini step hops | 3 min | 10 |
| A3- Curtsy lunge | AMRAP | 5ea |
| *Rest 1 minutes between each 3-minute work bout | ||
| B1- DB hammer biceps curl | 3 sets | 10 |
| B2- Run | 3 min | 100M |
| B3- Lateral leaps | AMRAP | 10ea |
| *Rest 1 minutes between each 3-minute work bout | ||
| C1- DB scap raise | 3 sets | 10 |
| C2- Box jumps | 3 min | 5 |
| C3- SA KB swing | AMRAP | 5ea |
| *Rest 1 minutes between each 3-minute work bout | ||