| Exercise | Sets | Reps | Rest |
| Warm-up (2 people per group) | |||
| Group 1: Fish game (4 mins) | |||
| Group 2: Mobility (4 mins.) coach’s choice | |||
| Group 3: 10-12% incline TM power walk (4 mins) | |||
| Group 4: Child’s pose w/ SA shoulder stretch x45″ea; Lying figure 4 x60″ea | |||
| Combos | |||
| A1- Run | 1 | 400M | |
| A2- Band SL hip extension | 4 | 15ea | |
| A3- Wall ball | 4 | 15 | – |
| B1- Run | 1 | 400M | |
| B2- MB Reverse OH throw | 4 | 15 | |
| B3- Downward dog push-ups | 4 | 10 | – |
| C1- Run | 1 | 400M | |
| C2- SA KB swing w/ row | 4 | 10ea | |
| C3- Goblet squat | 4 | 15 | – |
| 100 Challenge | |||
| D1- 2KB high pull | 4 | 25 | |
| D2- Band rear delt. Flies | 4 | 25 | |
| D3- MB slams | 4 | 25 | |
| D4- High knees | 4 | 25 | 60″ |