| Exercise | Sets | Reps | Rest |
| Warm up: | |||
| Burpees | 1 | 10 | |
| Jog | 2 | 45″ | 15″ |
| Bird dog | 2 | 45″ | 15″ |
| Lateral band walk | 2 | 45″ | 15″ |
| Jog | 2 | 45″ | 15″ |
| MB squat | 2 | 45″ | 15″ |
| 3-way band pull | 2 | 45″ | 15″ |
| Infant squat | 1 | 10 | |
| Scaption from Toes | 1 | 20 | |
| Burpees | 1 | 10 | – |
| Pacer #1 | |||
| A1- Run (Pacer) | 5 | 1 building lap | |
| A2- Boxer halo | 5 | ||
| A3- MB OH throw | 5 | 45″ | |
| Burpees | 1 | 10 | |
| Pacer #2 | |||
| B1- Jump rope (Pacer) | 5 | 100 | |
| B2- Traveling Lunge | 5 | ||
| B3- MB pick-up and drop over shoulder | 5 | 45″ | |
| Burpees | 1 | 10 | |
| Abs | |||
| C1- Russian Twist | 3 | 15ea | |
| C2- Spiderman plank | 3 | 10ea | |
| C3- SB roll-out | 3 | 10 | 60″ |