| Exercise | Sets | Reps | Rest |
| Mobility | |||
| “L” stretch | 1 | 10ea | |
| Spiderman climb | 1 | 10ea | |
| 1/2 kneeling thoracic rotation | 1 | 10ea | |
| Ankle circles | 1 | 10ea/10ea | |
| Activation | |||
| Rower | 2 | 2′ | |
| Monk walk | 2 | 1′ | |
| Quadruped 90 degree hip abduction | 2 | 30″ea | |
| 100 Challenge #1 | |||
| A1- MB Russian Twist | 4 | 10ea | |
| A2- Toe touches (on MB) | 4 | 10ea | |
| A3- Paloff press | 4 | 10ea | |
| A4- Lateral leaps | 4 | 10ea | |
| A5- High plank jacks | 4 | 20 | 30″ |
| AMRAP (12 mins) | |||
| B1- Battle rope alt. mini waves | AMRAP | 20ea | |
| B2- KB dead walk | 12 mins | 10ea | |
| B3- SA DB/KB snatch | 8ea | ||
| B4- Bosu up-up-down-down | 20 | ||
| B5- TRX row | 12 | – | |
| AMRAP (6 minutes) | AMRAP | ||
| C1- Push-ups | 6 mins | 5 | |
| C2- Diagonal F/B mini band walk | 5ea/5ea | ||
| C3- Plate push | 2 widths | – | |
| 100 Challenge #2 | |||
| D1- Sprint | 2 | 50M (3L) | |
| D2- Lateral line hops | 2 | 25ea | 30″ |