WARM-UP. Side Bend; Scap Squat; Lateral Lunge Combo; Sumo Squat; Thoracic Rotation; Lateral Shift Combo; Walking Burpee; Jog OTS

STEADY STATE. Knee Lunge Combo; Knee Swing Combo

PEAK 1 CARDIO. Lateral Shift Combo; Leg Lift; Scap Squats; Jump

PEAK 2 CARDIO. Jog OTS; Run; High Knee; Bounce; Double Pulse Surfer Squat; Heisman Run; Travelling Heisman; Surfer Squat

PEAK 3 CARDIO. Jog OTS; AMRAP Combo; Lunge; Thruster Burpee; Scap Squat; Walking Thruster; Plyometric Lunge

RESISTED CARDIO. Knee Lunge Combo; Knee Swing Combo; Heel Lift; Bounce; Half-Range Bicep Curl; Forward Shoulder Press; Vertical Jump

RESISTED BALANCE. Around The World Tap Combo; 2/2 Open Star; Single-Leg Squat; Cleopatra

LOWER BODY STRENGTH. Offset Squat; 2/2 Offset Squat; Triple-Pulse Offset Squat; Walking Pulse Squat

UPPER BODY STRENGTH. Scorpion Pushup; Triple Scorpion Pushup; Kneeling Cobra Curl; Hip Bridge; Chest Fly; Triple Pulse Hip Bridge

FUNCTIONAL CORE STRENGTH. 3-Point Mountain Climber; Needlepoint Extension; Leg Extension; Criss-Cross Double Leg Extension; Plank

GLUTES. Clam; Pulse Clam; Single-Leg Hip Abduction; Floating Clam Pulse

STRETCH. Childs Pose; Hip Mobilization Combo; Hip Flexor Stretch; Thoracic Twist; Standing Forward Fold; Wide Squat Glute Stretch; Side Lunge; Chest Stretch