| Exercise | Sets | Reps |
| Traveling Knee to chest (pull 1 knee into chest at a time) | 2 | 1 lap |
| “L” stretch | 2 | 10ea |
| Lying hip bridge | 2 | 15 |
| Traveling quad stretch | 2 | 1 lap |
| Bottom squat w/ thoracic rotation (1 hand on floor) | 2 | 10ea |
| Cossack squat | 2 | 10ea |
| Traveling hami stretch | 2 | 1 lap |
| Ankle circles | 2 | 10ea/10ea |
| Band row | 2 | 15 |
| You-Go-I-Go | ||
| A1- Sled push killer | 4 | 1 |
| A2- Toe touches | 4 | 15ea |
| A3- SA KB swing to row | 4 | 10ea |
| A4- Band biceps curls | 4 | 20 |
| A5- TRX Mtn. climbers (feet in handles) | 4 | 15ea |
| Pacer (until end of class) | ||
| B1- Rower (the pacer) | 200 M | |
| B2- Jam ball pick-up and drop behind shoulder | ||
| B3- Sled push | ||
| B4- Tall kneeling Band lat. Pulldown | ||
| B5- Lateral leaps | ||
| **Rest 1 minute after each set** |