| Exercise | Sets | Reps | Rest |
| You-go-I-go | |||
| Rower sprint | 3 | 30″ | |
| Boxer halo w/ press-out | 3 | 5ea | |
| SL hip hop | 3 | 8ea | |
| Infant squat | 3 | 8 | – |
| Smash & Stretch | |||
| BB Tricep smash | 1 | 60″ea | |
| Banded front rack stretch | 1 | 60″ea | |
| Foam roll glutes | 1 | 60″ea | |
| Pigeon pose | 1 | 60″ea | |
| A1- Double KB high pull | 3 | 20″ | 10″ |
| A2- KB sumo deadlift | 3 | “ | “ |
| A3- MB slams | 3 | “ | “ |
| A4- DB Triceps extension | 3 | “ | “ |
| A5- Alt. lunge jumps | 3 | “ | “ |
| A6- SA DB snatch (left) | 3 | “ | “ |
| A7- SA DB snatch (right) | 3 | “ | “ |
| A8- Bosu up-up-down-down | 3 | “ | “ |
| A9- Band row | 3 | “ | “ |
| A10- Prisoner squat | 3 | “ | “ |
| A11- Burpee to box jump or squat jump | 3 | “ | full recovery |
| If time, abs… | |||
| B1- Plank | 3 | 30″ | |
| B2- DB/KB Russian Twist | 3 | 15ea | |
| B3- High pledge plank | 3 | 10ea | 45″-1′ |