| Exercise | Sets | Reps | Rest |
| Mobility: | |||
| Ankle circles | 1 | 10ea/10ea | |
| Bent-over shoulder circles | 1 | 10ea/10ea | |
| 1/2 kneeling thoracic rotation | 1 | 10ea | |
| Fire hydrants | 1 | 10ea/10ea | |
| Lateral neck stretch (be careful!!) | 1 | 10ea | |
| Partner MB Warm-up: | |||
| MB slams | 3 | 10 | |
| MB underhand toss | 3 | 10 | |
| MB lateral throw | 3 | 10ea | – |
| Stretch | |||
| Child’s pose w/ shoulder stretch | 1 | 45″ea | |
| Criss-cross hami stretch | 1 | 45″ea | |
| EMOM | |||
| A1- Bosu skier Jumps + KB press-outs | 4 | 15ea+ 15 | |
| A2- Box jumps | 4 | 10 to 15 | |
| A3- SB hand-off | 4 | 10 | |
| A4- TRX SL squat jumps + TRX row | 4 | 10ea+10 | |
| A5- Alt. Lateral lunge w/ OH press | 4 | 10ea | 30″ |
| Ladder | |||
| B1- Burpee | 1/2/3/4/5… | ||
| B2- Lying hip bridge | 1/2/3/4/5… | ||
| B3- Knee grab | 1/2/3/4/5… | ||
| B4- Push-up | 1/2/3/4/5… | ||
| B5- KB windmill | 1/2/3/4/5ea… | as needed | |
| **Get as far up the ladder as you can with remaining class time** | |||