| Exercise | Sets | Reps | Rest |
| Warm-up: | |||
| Jumping jacks | 3 | 20 | |
| Lying SL hip bridge | 3 | 10ea | |
| Infant squat | 3 | 10 | – |
| High knees | 3 | 15ea | |
| Alt. Lateral lunge | 3 | 10ea | |
| 1/2 kneeling thoracic rotation | 3 | 10ea | – |
| Abs | |||
| KB windmill | 3 | 10ea | |
| Lying leg raise | 3 | 15 | |
| High pledge plank | 3 | 10ea | 1′ |
| Mini AMRAPs | |||
| A1- KB high pull | 7 mins | 10 | |
| A2- Grapevine | AMRAP | 3L | |
| A3- Toe touches | 15ea | ||
| A4- Grapevine | 3L | – | |
| B1- SB hami curl | 7 mins | 15 | |
| B2- Shuffle | AMRAP | 1L | |
| B3- SL F/B line hops | 10ea/10ea | ||
| B4- Shuffle | 1L | – | |
| C1- KB sumo DL | 7 mins | 15 | |
| C2- Lateral bounds | AMRAP | 1L | |
| C3- KB swing | 10 | ||
| C4- Lateral bounds | 1L | – | |
| D1- Jump rope | 7 mins | 50 | |
| D2- Farmer’s walk | AMRAP | 3L | |
| D3- Bosu up-up-down-down | 20 | ||
| D4- Farmer’s walk | 3L | – |