| Exercise | Sets | Reps | Rest |
| SMR | |||
| Member choice | 1 | 5 mins | |
| Activation | |||
| Inch worm to push up lower+cobra+downward dog | 2 | 5 | |
| 3-way band pull | 2 | 8ea | |
| Grapevine | 2 | 2L | |
| Lateral bounds | 2 | 2L | – |
| Mini AMRAP Repeats | |||
| A1- Power step ups | 3 sets | 5ea | |
| A2- 1/2 kneeling SA DB shoulder press | 3 min | 5ea | |
| A3- DB sumo deadlift | AMRAP | 10 | – |
| *Rest 1 minute in-between each 3-minute work bout | |||
| B1- American KB swing | 3 sets | 10 | |
| B2- TRX triceps extension | 3 min | 10 | |
| B3- Goblet 1-1/4 squat | AMRAP | 8 | – |
| *Rest 1 minute in-between each 3-minute work bout | |||
| C1- Squat jumps | 3 sets | 10 | |
| C2- Band rear delt. Flies | 3 min | 10 | |
| C3- SL RDL | AMRAP | 8ea | – |
| *Rest 1 minute in-between each 3-minute work bout |