| Exercise | Sets | Reps | Rest |
| Pacer W.U. #1 | |||
| Bosu hop-up to OH press (PACER) | 3 | 12 | |
| Hollow body hold | 3 | until pacer finishes | |
| Wall sit | 3 | until pacer finishes | 20″ |
| Pacer W.U. #2 | |||
| Lateral band walk (PACER) | 3 | 1 lap | |
| KB upright row | 3 | until pacer finishes | |
| Plank w/ finger tap | 3 | until pacer finishes | 20″ |
| Mobility | |||
| Foam roller “T” spine | 1 | 15 | |
| Foam roller Snow angels | 1 | 15 | |
| Quadruped bent-knee hip abduction | 1 | 10ea | |
| Ladder: Drop-offs | |||
| A1- Grapevine | 1 lap | ||
| A2- Lunge jumps | 2ea | ||
| A3- Advanced bird dog | 3ea | ||
| A4- Squat jumps | 4 | ||
| A5- KB RDL | 5 | ||
| A6- Knee grabs | 6 | ||
| A7- SA KB clean | 7ea | ||
| A8- Roll-to-elbow | 8ea | ||
| A9- TRX row | 9 | ||
| A10- Froggies | 10 | ||
| A11- Jumping jacks | 11 | ||
| A12- Burpees | 12 | ||
| (start at A12 and work down to A1, then start at A11 and work down to A1, etc.) | |||
| Finisher (until end of class) | |||
| B1- SA KB waiter walk (left) | 1 length | ||
| B2- KB swings | 15 | ||
| B3- SA KB waiter walk (right) | 1 length | ||
| B4- KB high pull | 15 | 20″ | |