| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Ankle circles | 2 | 10ea/10ea | |
| Sit-to-stand | 2 | 10 | |
| Cat/cow | 2 | 15 | |
| SA big shoulder circle | 2 | 10ea/10ea | – |
| Activation | |||
| PVC Squat | 3 | 10 | |
| Monster Band shoulder press | 3 | 10 | |
| Lateral line hops | 3 | 15ea | – |
| Mini AMRAP’s | |||
| *Complete 3 sets of each 3-minute AMRAP. Rest 1 minute between each 3-minute set. Split class into groups if needed* | |||
| A1- Wall walk | 3-minute | 3 | |
| A2- Jump rope | AMRAP | 50 | |
| A3- Knee grabs | (3sets) | 10 | – |
| B1- KB goblet clean to OH press | 3-minute | 10 | |
| B2- Sit-outs | AMRAP | 5ea | |
| B3- SB roll-out | (3 sets) | 10 | – |
| C1- Rower sprint | 3-minute | 50M | |
| C2- BW squat to MB | AMRAP | 15 | |
| C3- Lying leg raise w/ MB pull-over | (3 sets) | 10 | – |