| Exercise | Sets | Reps | Rest |
| Foam roll – member choice | 5 minutes | ||
| Ladder drills | |||
| In-in-out-out | 1 | 2ea | |
| Lateral in-in-out-out | 1 | 2ea | |
| 90 degree pivots | 1 | 4 | |
| Skiers | 1 | 4 | |
| Backward skiers | 1 | 4 | |
| Fight shuffle | 1 | 2ea | |
| 2 forward-1 back | 1 | 4 | |
| Lateral 2in-2out | 1 | 2ea | |
| METCON (split class up between circuits) | |||
| A1- Step-up w/ reverse lunge | 6 | 6ea | |
| A2- “T” push-ups | 6 | 6ea | |
| A3- Decline lying SL hip bridge | 6 | 6ea | – |
| B1- BB inverted row | 6 | 5 | |
| B2- SA KB swing to row | 6 | 5ea | |
| B3- MB slams | 6 | 5 | – |
| C1- Band triceps pull-back | 6 | 4 | |
| C2- Plate push | 6 | 4 widths | |
| C3- Lunge jumps | 6 | 4ea | – |