| Exercise | Sets | Reps | Rest |
| Warm up | |||
| 2L Jog + 10ea Lying hip bridge w/ crossover reach | 2 | ||
| 2L Jog + 15 Infant squat | 2 | ||
| 2L Jog + 15 Scaption, from toes + 10ea Ankle walk | 2 | ||
| Conditioning | |||
| A1- High knees | 3 | 15ea | |
| A2- Decline SL hip bridge | 3 | 15ea | |
| A3- Band triceps push down | 3 | 15 | – |
| B1- Band squat to row | 4 | 10 | |
| B2- Squat jumps | 4 | 10 | |
| B3- KB 1/2 kneeling boxer halo | 4 | 10ea | – |
| C1- Full KB raise | 5 | 5 | |
| C2- Downward dog push-ups | 5 | 5 | |
| C3- Tall kneeling walk-up | 5 | 5ea | – |
| Abs | |||
| Plank w/ opp. Hip tap | 3 | 10ea | |
| V sit | 3 | 30″ | |
| Advanced bird dog | 3 | 10ea | 60″ |