| Exercise | Sets | Reps | Rest |
| Warm-up | |||
| EMOM #1– Carioca + calf pops | 4 | 1 lap/10 | |
| EMOM #2- DB Renegade row + jump rope | 4 | 5ea/40 | |
| EMOM #3- Rower sprint | 6 | 120M | |
| Mobility/stretching | |||
| PVC pass-through | 2 | 10 | |
| Cat/cow | 2 | 10 | |
| Child’s pose w/ shoulder stretch | 2 | 45″ea | |
| Spiderman climb | 2 | 10ea | |
| Ladder | |||
| A1- Decline lying SL hip bridge | 10…1ea | ||
| A2- Wall ball | 10…1 | ||
| A3- SA KB swing to row | 10…1ea | minimal | |
| 100 Challenge | |||
| B1- SA DB snatch | 4 | 10ea | |
| B2- Mtn. climbers | 4 | 10ea | |
| B3- Forward to Backward (F/B) lunges | 4 | 5ea | |
| B4- Toe touches | 4 | 10ea | |
| B5- DB triceps extension | 4 | 20 | 45″-1′ |