| Exercise | Sets | Reps | Rest |
| SMR | |||
| Member choice | 5 mins | ||
| Activation | |||
| Band squat to row | 2 | 15 | |
| Band internal shoulder rotation | 2 | 10ea | |
| Calf raises | 2 | 15 | |
| Jumping jacks | 2 | 15 | – |
| EMOM | |||
| M1- Sled push | 5 | 40″ | |
| M2- Froggies | 5 | 15 | |
| M3- SA DB snatch | 5 | 5ea | |
| M4- Sit-outs | 5 | 8ea | – |
| Pyramid & Valley | |||
| A1- Squat jumps | 5/10/15/10/5 | ||
| A2- Traveling lunge | 15ea/10ea/5ea/10ea/15ea | – | |
| Abs | |||
| SB body saw | 4 | 15 | |
| Side plank w/ band row | 4 | 20″ea | 45″ |