| Exercise | Sets | Reps | Rest |
| Warm Up: | |||
| Frankenstein | 1 | 1L | |
| Inch worm | 1 | 1L | |
| Bent-knee bear crawl | 1 | 1L | |
| Backward bent-knee bear crawl | 1 | 1L | |
| Bunny hop | 1 | 1L | |
| Chimp walk | 1 | 1L | |
| SMR | |||
| BB triceps smash | 60″Ea | ||
| BB adductor smash | 60″ea | ||
| LAX seated glute smash | 90″Ea | ||
| -THEN- | |||
| Cat/cow | 15 | ||
| Partner CHAIN (you-go-I-go style) | |||
| A1- Partner 1 jump ropes until Partner 2 finishes | 4 | ||
| A2- BB Hang Clean | 4 | 8 | 45″-60″ |
| BB alt. reverse lunge | |||
| EMOM | |||
| B1- DB Renegade row-burpee-curl-OH press | 4 | 10 | |
| B2- Rower sprint | 4 | 120M | |
| B3- SA KB swing to row | 4 | 12ea | |
| B4- Battle rope big waves + Bosu up-up-down-down | 4 | 20+20 | |
| B5- MB OH throw + Heavy Sled Reverse pull | 4 | 10+1L | 30″ |
| Abs | |||
| Plank w/ finger tap | 3 | 10ea | |
| BW Dead bug | 3 | 10ea | |
| Paloff press | 3 | 10ea | 60″ |