| Exercise | Sets | Reps | Rest |
| Partner MB Warm Up | |||
| MB slams | 2 | 10 (each partner) | |
| MB underhand throw | 2 | 10 (” “) | |
| MB chest pass | 2 | 10 (” “) | |
| MB lateral throw | 2 | 5 each way (” “) | 30″ |
| Mobility | |||
| Seated LAX glute smash | 1 | 90″Ea | |
| Sit-to-stand | 1 | 15 | |
| Side lying shoulder arcs | 1 | 10ea | |
| 1/2 kneeling thoracic rotation | 1 | 10ea | |
| Go’s (can split the class between circuit A & B, if needed) | |||
| A1- Rower sprint | 4 | 60″ | |
| A2- Alt. SL RDL w/ KB OH press | 4 | 60″ | 60″ |
| B1- Singles | 4 | 60″ | |
| B2- Alt. SL box squat | 4 | 60″ | 60″ |
| Circuit (stagger members) | |||
| C1- Push-ups | 3 | 5 | |
| C2- Wall ball | 3 | 10 | |
| C3- SB hami curl | 3 | 15 | |
| REST 20″ | |||
| C4- Pull-ups | 3 | 5 | |
| C5- Box jumps | 3 | 10 | |
| C6- Mtn. climbers | 3 | 15ea | 30″ |