| Exercise | Sets | Reps | Rest |
| Warm Up | |||
| Crab walk + Bent-over SA shoulder circles | 1 | 1L+10ea/10ea | |
| Tiger crawl + F/B hip swings | 1 | 1L+10ea | |
| Froggies + Lateral hip swings | 1 | 1L+10ea | |
| Inch worm + SL Calf raise | 1 | 1L+10ea | |
| Reverse Bear crawl + Wide-knee Child’s pose | 1 | 1L+90″ | |
| Pyramid | |||
| A1- Squat jumps | 4/8/10/12/10/8/4 | ||
| A2- KB RDL to Goblet clean to OH press | 4/8/10/12/10/8/4 | ||
| A3- Sprint | 2L/3L/4L/5L/4L/3L/2L | – | |
| HIIT #1 | |||
| B1- Wide-outs | 4 | 40″ | 20″ |
| B2- Alt. SA DB snatch | 4 | 40″ | 20″ |
| B3- SB Dead bug | 4 | 40″ | 20″ |
| HIIT #2 | |||
| C1- Lateral leaps | 4 | 40″ | 20″ |
| C2- Tall kneeling band chest press | 4 | 40″ | 20″ |
| C3- “V” sit | 4 | 40″ | 20″ |