- WARMUP
- Fokus: Schulter – Thera-Band Übungen, Supermans, Scapula Pushups
- Fokus: Hüfte – Lunges, Lunge-Flow, Squat Stand
- Fokus: Herz-Kreislauf – Moby-Flower
- EMOM 15
- 10 Wallballs + 02 Burpees
- 10 Wallballs + 10 Lunge Jumps
- 10 Wallballs + 05 Pushups
- 10 Wallballs + 15 High Knees
- 10 Wallballs + 05 Side Lunges
- AMRAP 07
- 06 Situps
- 12 Box Jumps
- 18 Jump Squats
- 24 m Sprint
- COOLDOWN
- Walk-Breathe-Rest