| Exercise | Sets | Reps | Rest |
| SMR (Member choice) | 5 mins | ||
| Mobility + Activation | |||
| Ankle Walk | 2 | 5ea | |
| Iso. Hip bridge w/ crossover reach | 2 | 10ea | |
| High pledge plank | 2 | 10ea | |
| 3-way Band pull | 2 | 10ea | – |
| MET CON | |||
| A1- Monk walk | 3 | 60″ | |
| A2- 15 SB hami curl + Jumping jacks , until time | 3 | 60″ | 60″ |
| B1- Alt. Reverse lunge | 3 | 60″ | |
| B2- 15 Triceps dips + KB high pull , until time | 3 | 60″ | 60″ |
| C1- 20 RDL + out-out-in-in, until time | 3 | 60″ | |
| C2-10ea Renegade row + hot feet, until time | 3 | 60″ | 60″ |
| Abs | |||
| SB plank w/ alt. knee tuck | 3 | 10ea | |
| Russian twist | 3 | 10ea | |
| Advanced Bird dog | 3 | 10ea | 60″ |