| Exercise | Sets | Reps | Rest |
| Warm up | |||
| 1&3 | 1 | 30″ | |
| 2&4 | 1 | 30″ | |
| Ankle circles | 1 | 15″ea/15″ea | |
| Bottom squat hold | 1 | 45″ | |
| 1&4 | 1 | 30″ | |
| 2&3 | 1 | 30″ | |
| 1/2 kneeling thoracic rotation | 1 | 30″ea | |
| Scaption, from knees | 1 | 30″ | |
| 1,2,3,4 | 1 | 30″ | |
| 2,4,1,3 | 1 | 30″ | – |
| Circuits | |||
| A1- Battle rope- jumping jacks | 4 | 20 | |
| A2- SL box squat | 4 | 12ea | |
| A3- TRX mtn. climbers | 4 | 25ea | |
| A4- MB alt. SA push-ups | 4 | 8ea | |
| A5- Full KB raise | 4 | 12 | 60″ |
| B1- Battle rope- alt. mini waves | 4 | 20ea | |
| B2- Band squat to row | 4 | 20 | |
| B3- Tire sledgehammer | 4 | 10ea | |
| B4- TRX rear delt flies | 4 | 15 | |
| B5- Donkey kicks | 4 | 10ea | 60″ |
| Abs | |||
| Roll-to-elbow (left) | 3 | 10 | |
| High pledge plank | 3 | 10ea | |
| Roll-to-elbow (right) | 3 | 10 | |
| High plank w/ alt. knee tuck | 3 | 10ea | 60″ |