| Exercise | Sets | Reps | Rest |
| SMR (Member choice) | 5 mins | ||
| Activation | |||
| Mod. Sprawl and stand | 3 | 8 | |
| Band ext. shoulder rotation | 3 | 15ea | |
| High knees | 3 | 10ea | – |
| Planksgiving Challenge | |||
| E30″on30″ | |||
| A1- Burpees | 5 | 8 | |
| A2- Broad jumps | 5 | 5 | |
| A3- Dbl. knee tuck jumps | 5 | 8 | |
| EMOM | |||
| M1- DB hang clean + high plank jacks | 4 | 8+15 | |
| M2- MB UH throw | 4 | 15 | |
| M3- DB press outs | 4 | 20 | |
| M4- Donkey kicks | 4 | 10ea | – |
| Abs | |||
| Hanging knee tucks | 3 | 12 | |
| KB windmill | 3 | 8ea | |
| Plank w/ finger tap | 3 | 10ea | 60″ |