| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Lateral hip swings | 1 | 10ea/10ea | |
| Side-side head turn | 1 | 10ea | |
| Foam roller snow angels | 1 | 15 | |
| Foam roller T spine | 1 | 15 | |
| – | |||
| Activation | |||
| Arms only, Rower sprint | 2 | 30″ | |
| BW squat to calf raise | 2 | 15 | |
| KB racked carry | 2 | 2L | – |
| Circuits | |||
| A1- Battle rope- 2out/2in waves | 4 | 30 | |
| A2- SL box squat | 4 | 10ea | |
| A3- SA high pull | 4 | 10ea | |
| A4- BB inverted row | 4 | 10 | |
| A5- Mtn. climbers | 4 | 15ea | 60″ |
| B1- Battle rope slams | 4 | 20 | |
| B2- DB RDL | 4 | 15 | |
| B3- Burpees (w.o. push-up) | 4 | 8 | |
| B4- Push-ups | 4 | 10 | |
| B5- High knees | 4 | 15ea | 60″ |
| Abs | |||
| Lying ab brace | 3 | 25″ | |
| Band Paloff press | 3 | 15ea | |
| High plank Macarena | 3 | 4 | 60″ |