| Exercise | Sets | Reps | Rest |
| Jam Ball Warm-up: | |||
| 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 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) | 4 lengths | ||
| D2- Rower, arms only | |||
| D3- Alt. SA KB swing to row | |||
| D4- Hanging leg raises | |||
| Stretch |