| Exercise | Sets | Reps | Rest |
| Warm Up | |||
| Grapevine + Spiderman climb | 2 | 2L+8ea | |
| Shuffle + Bent-over thoracic rotation | 2 | 2L+8ea | |
| High skip + Calf raises | 2 | 2L+10 | |
| Forward bound + Wall slides | 2 | 2L+10 | – |
| Mini AMRAP Repeats | |||
| *Complete 3 sets of each 3-minute AMRAP. Rest 1 minute between each set. (12 mins each) | |||
| Once all 3 sets are complete, rotate. Split class into groups* | |||
| A1- Power step-up | 3-minute | 5ea | |
| A2- KB sumo deadlift | AMRAP | 10 | |
| A3- TRX rear delt. Flies | (3sets) | 10 | – |
| B1- Bosu up-up-down-down | 3-minute | 10 | |
| B2- SL RDL | AMRAP | 5ea | |
| B3- Renegade row | (3sets) | 5ea | – |
| C1- Mini step hops | 3-minute | 10 | |
| C2- Rower sprint | AMRAP | 80M | |
| C3- Plank walk-up | (3sets) | 6 | – |