| Exercise | Sets | Reps | Rest |
| Jam Ball Warm-up: | |||
| JB pick-up & drop behind shoulder (alt. shldr.) | 2 | 30″ | 10″ |
| JB decline lying hip bridge | 2 | 30″ | 10″ |
| Bear crawl w/ JB roll | 2 | 30″ | 10″ |
| JB squat | 2 | 30″ | 10″ |
| RDL & push JB backward (through legs; soft push) | 2 | 30″ | 10″ |
| ——————————————— | |||
| Abs: | |||
| Plank w/ lateral toe tap | 3 | 10ea | |
| Mermaid sit-up | 3 | 10ea | |
| Iso. Advanced bird dog | 3 | 20″ea | 1′ |
| ——————————————– | |||
| Combos | |||
| A1- Full Turkish get-up | 1 | 1ea | |
| A2- Band triceps pullback | 4 | 20 | |
| A3- Alt. Lunge jumps | 4 | 10ea | – |
| ——————————————- | |||
| B1- Full Turkish get-up | 1 | 1ea | |
| B2- Band chest press | 4 | 20 | |
| B3- Mtn. climbers | 4 | 20ea | – |
| ——————————————— | |||
| C1- Full Turkish get-up | 1 | 1ea | |
| C2- Band underhand row | 4 | 20 | |
| C3- Jam ball slam | 4 | 15 | – |
| —————————————————- | |||
| Pacer (until end of class or 15 mins) | |||
| D1- Shuffle w/ hop-up (Pacer) | 4L | ||
| D2- Rower, arms only | |||
| D3- Hanging knee tucks | |||
| D4- Alt. SA KB swing to row | |||
| —————————————————– | |||
| Stretch |