| Exercise | Sets | Reps | Rest |
| Warm-up: | |||
| Mod. SL sprawl & stand+ Butt kickers+ Knee grabs | 2 | 20″ea | |
| Iso. Hip bridge w/ crossover reach+ Carioca + Plank w/ lat. Toe tap | 2 | 20″ea | |
| “L” stretch + shuffle + High plank w/ thoracic rotation | 2 | 20″ea | |
| Downward dog push-ups+ Pogo hops+ Lying ab brace | 2 | 20″ea | |
| SMR & Stretch | |||
| SMR Quads + 1/2 kneeling hip flexor stretch | 60″/30″ea | ||
| SMR Glutes + Lying figure 4 | 30″ea”/30″ea | ||
| SMR back+ cat/cow | 60″/30″ | ||
| SMR calves + Calf stretch | 30″ea/30″ea | ||
| Mini AMRAPs (back & forth) | |||
| A1- TRX rear delt. Flies | 7 mins | 10 | |
| A2- Forward lunge w/ OH plate hold | 1/2 length | ||
| A3- Bosu up-up-down-down | 20 | ||
| A4- Forward lunge w/ OH plate hold | 1/2 length | minimal | |
| B1- Lunge jumps | 7 mins | 10ea | |
| B2- Lat. Band walk (left) | 1/2 length | ||
| B3- MB lateral throw | 10ea | ||
| B4- Lat. Band walk (right) | 1/2 length | minimal | |
| C1- Push-ups | 7 mins | 10 | |
| C2- High Knees | 1/2 length | ||
| C3- MB OH throws | 10 | ||
| C4- High knees | 1/2 length | minimal | |
| D1- Jam ball slam | 7 mins | 10 | |
| D2- Lateral bounds (left) | 1/2 length | ||
| D3- DB squat to wood chop | 10 | ||
| D4- Lateral bounds (right) | 1/2 length | minimal |