| Exercise | Sets | Reps | Rest |
| Warm-up (2 to 3 people per group) | |||
| Group 1: Fish game (4 mins) | |||
| Group 2: Mobility (4 mins.) coach’s choice | |||
| Group 3: Treadmill jog (4 mins) | |||
| Group 4: Child’s pose w/ SA shoulder stretch x45″ea; Lying figure 4 x60″ea | |||
| Inverse Ladders | |||
| A1- 2DB clean and press | 1…10 | ||
| A2- BB inverted row | 10…1 | ||
| Buy-in/Cash-out | |||
| Buy- in: Burpees | 1 | 21 | |
| B1- SL lateral line hops | 4 | 15ea | |
| B2- Mini band SL hip extension | 4 | 15ea | |
| B3- KB goblet clean | 4 | 15 | |
| B4- Spiderman push-ups | 4 | 8ea | |
| B5- Broad jumps | 4 | 5 | |
| Cash-out: Burpees | 1 | 21 | – |
| Abs | |||
| Partner MB feed and toss | 3 | 12 | |
| Partner plank and clap | 3 | 10ea | |
| Partner throw-downs | 3 | 12 | 30″ |