| Exercise | Sets | Reps |
| Warm up | ||
| 2L Jog + 5 Infant squats + 5ea BW alt. cossack squat 2 | 2 | |
| 2L Jog + 5 PVC pass-throughs + 5 downward dog push-ups 2 | 2 | |
| 2L Jog + 5ea Knee drivers + 10ea Mtn. climbers 2 | 2 | |
| 2L Jog + 5ea 1/2 kneeling thoracic rotation + 5ea tall kneeling walk-up 2 | 2 | |
| MET CON | ||
| A1- Bosu/box skier jumps | 4 | 30″ |
| A2- Singles | 4 | 30″ |
| A3- Plank walk-up | 4 | 30″ |
| A4- Burpees | 4 | 30″ |
| Pyramid | ||
| B1- Split squat | 2ea/4ea/8ea/16ea/8ea/4ea/2ea | |
| B2- Band Biceps curl | 5/10/15/20/15/10/5 | |
| B3- Plate push | 2W/3W/4W/5W/4W/3W/2W | |
| Abs | ||
| High plank macarena | 3 | 4 |
| V sit | 3 | 40″ |