| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Quadruped thoracic rotation | 2 | 10ea | |
| Ankle walk | 2 | 10ea | |
| “L” stretch | 2 | 10ea | |
| Mod. Froggies | 2 | 5ea | – |
| Activation | |||
| 5-minute Dynamic W.U. (coach’s choice) | |||
| Mini AMRAP’s | |||
| *Complete 3 sets of each 3-minute AMRAP. Rest 1 minute between each set. | |||
| Once all 3 sets are complete, rotate. Split class into groups* | |||
| A1- Dbl. suitcase Alt. Cossack squat | 3-minute | 8ea | |
| A2- DB OH walk | AMRAP | 1L | |
| A3- Burpees | (3sets) | 10 | – |
| B1- DB squat to shoulder press | 3-minute | 10 | |
| B2- TRX Mtn. climbers | AMRAP | 15ea | |
| B3- Lying leg raise | (3sets) | 10 | – |
| C1- Bosu skier jump | 3-minute | 15ea | |
| C2- Goblet good morning | AMRAP | 10 | |
| C3- Battle rope alt. mini waves | (3sets) | 10ea | – |