| Exercise | Sets | Reps | Rest |
| Warm-up | |||
| Shuffle | 3 | 6 lengths | |
| High knees | 3 | 20ea | |
| Jumping jacks | 3 | 20 | 30″ |
| Mobility/stretching | |||
| Infant squat + SMR glutes | 1 | 10/ 1’ea | |
| 1/2 kneeling thoracic rotation + SMR back | 1 | 10ea/1′ | |
| Wall slides + SMR lats | 1 | 10/1’ea | |
| Knee drivers + SMR IT band | 1 | 10ea/1’ea | |
| Pyramid | |||
| A1- Pull-up | 3 | 10 | |
| A2- Push-up | 3 | 20 | |
| A3- BW squat | 3 | 40 | |
| A4- Push-up | 3 | 20 | |
| A5- Pull-up | 3 | 10 | 1′ |
| AMRAP (12 minutes) | |||
| B1- Rower sprint | AMRAP | 45″ | |
| B2- Farmer’s walk | 1 length | ||
| B3- MB reverse OH throw | 10 | ||
| B4- Box jumps | 10 | ||
| B5- SL Lateral line hops | 10ea/10ea | ||
| B6- Farmer’s walk | 1 length | as needed |