| Exercise | Sets | Reps | Rest |
| Traveling alt. Knee to chest | 2 | 1 lap | |
| “L” stretch | 2 | 10ea | |
| Lying hip bridge | 2 | 15 | |
| Traveling quad stretch | 2 | 1 lap | |
| Bottom squat w/ thoracic rotation | 2 | 10ea | |
| Cossack squat | 2 | 10ea | |
| Traveling hami stretch | 2 | 1 lap | |
| Ankle circles | 2 | 10ea/10ea | |
| Band row | 2 | 15 | |
| You-Go-I-Go | |||
| A1- Sled push killer | 4 | 1 | |
| A2- Toe touches | 4 | 15ea | |
| A3- SA KB swing to row | 4 | 10ea | |
| A4- Band biceps curls | 4 | 20 | |
| A5- TRX Mtn. climbers (feet in handles) | 4 | 15ea | – |
| Pacer (until end of class) | |||
| B1- Rower (pacer) | 200 M | ||
| B2- Jam ball slam | |||
| B3- Tall kneeling Band lat. Pulldown | |||
| B4- Lateral leaps | 60″ |