- WARMUP 1: AMRAP 5
- 5 x Airsquat Races
- High knee running
- 5 x Airsquat Races
- Butt kickers
- 5 x Airsquat Races
- Lunges
- 5 x Airsquat Races
- Bear crawl
- WARMUP 2: Plank Races
- WORKOUT I: Circle of trust 1
- 30 x KB Swings “Pacer” + Run
- Push up jacks + Run
- KB SDHPs + Run
- Mountain Climbers + Run
- KB Snatches + Run
- KW Rowing + Run
- Situps + Run
- WORKOUT II: Core break
-
- 60s Situps
- 45s Slow Bicycle
- 30s Reverse Crunches
- 15s Supermans
- 30s Hollow Hold
- 60s Situps
- WORKOUT III: Circle of trust 2
-
- 20 x KB Swings “Pacer”
- Push up jacks
- KB SDHPs
- Mountain Climbers
- KB Snatches
- KW Rowing
- Situps
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