| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Infant squat | 1 | 10 | |
| Bent-over thoracic rotation | 1 | 10ea | |
| Ankle walk | 1 | 10ea | |
| Bent-over I’s, Y’s, and T’s | 1 | 10ea | – |
| Partner Monster Band W.U. | |||
| Forward walk | 3 | 1L | |
| Backward walk | 3 | 1L | |
| Shuffle | 3 | 2L | |
| Grapevine | 3 | 2L | – |
| Tabata #1 | |||
| A1- Singles | 4 | 20″ | 10″ |
| Buy-in/Cash-out | |||
| Buy-in: Renegade row + Burpee + curl + OH press | 1 | 90″ | |
| B1- KB goblet clean | 4 | 30″ | |
| B2- SB hami curl | 4 | 30″ | |
| B3- MB slams | 4 | 30″ | |
| B4- TRX row | 4 | 30″ | |
| B5- Mtn. climbers | 4 | 30″ | – |
| Cash-out: Renegade row + Burpee + curl + OH press | 1 | 90″ | |
| Tabata #2 | |||
| B1- Alt. Reverse lunge | 4 | 20″ | 10″ |
| B2- DB OH triceps extension | 4 | 20″ | 10″ |
| Abs | |||
| DB dead bug | 3 | 10ea | |
| High plank w/ alt. knee tuck | 3 | 10ea | |
| Knee grabs | 3 | 15 | 60″ |