| Exercise | Sets | Reps | Rest |
| Warm up | |||
| 2L Jog + 5 Infant squats + 5ea BW alt. cossack squat | 2 | ||
| 2L Jog + 5 PVC pass-throughs + 5 downward dog push-ups | 2 | ||
| 2L Jog + 5ea Knee drivers + 10ea Mtn. climbers | 2 | ||
| 2L Jog + 5ea 1/2 kneeling thoracic rotation + 5ea tall kneeling walk-up | 2 | ||
| MET CON | |||
| A1- Bosu/box skier jumps | 4 | 30″ | 30″ |
| A2- Singles | 4 | 30″ | 30″ |
| A3- Plank walk-up | 4 | 30″ | 30″ |
| A4- Burpees | 4 | 30″ | 30″ |
| Pyramid | |||
| B1- Split squat | 2ea/4ea/8ea/16ea/8ea/4ea/2ea | ||
| B2- Band Biceps curl | 5/10/15/20/15/10/5 | ||
| B3- Plate push | 2W/3W/4W/5W/4W/3W/2W | ||
| Abs | |||
| High plank macarena | 2to3 | 4 | |
| V sit | 2to3 | 40″ | 40″ |