| Exercise | Sets | Reps | Rest |
| Aerobic warm-up: cyclical | set 1 | set 2 | set 3 |
| Jump rope | slow-60″ | faster-45″ | fastest-30″ |
| Wall slides | 15 | 10 | 5 |
| Mtn. climbers | 15ea | 10ea | 5ea |
| Lying hip bridge | 15 | 10 | 5 |
| Band row | 15 | 10 | 5 |
| Smash & Stretch | |||
| BB adductor smash | 1 | 60″ea | |
| Pigeon pose | 1 | 60″ea | |
| SMR lats. | 1 | 60″ea | |
| SA Lat. Stretch, using foam roller | 1 | 60″ea | |
| Ladder | |||
| A1- Slide board hami curl | 20/18/16/14/12/10 | ||
| A2- KB/DB push-press | 5 | ||
| A3- Step-ups | 20/18/16/14/12/10ea | ||
| A4- BB inverted row | 5 | ||
| A5- Full KB/DB raise | 20/18/16/14/12/10 | ||
| A6- Plate push | 5 widths | 1′ | |
| Abs | |||
| B1- Plank | 3 | 30″ | |
| B2- Knee grabs | 3 | 30″ | |
| B3- Alt. Bird dog | 3 | 30″ | 1′ |