| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Led cradle | 1 | 10ea | |
| Ankle walk | 1 | 10ea | |
| Foam roller snow angels | 1 | 15 | |
| Foam roller T spine | 1 | 15 | – |
| Monster Band W.U. | |||
| Front squat | 2 | 15 | |
| Band chest press | 2 | 15 | |
| RDL | 2 | 15 | |
| Bent-over row | 2 | 15 | – |
| Mini AMRAPs | |||
| A1- Step-ups | 7 min | 8ea | |
| A2- Hop-ups | AMRAP | 15 | |
| A3- DB lateral raise | 10 | – | |
| B1- Dbl. suitcase deadlift | 7 min | 10 | |
| B2- Up-up-down-down | AMRAP | 20 | |
| B3- BB inverted row | 10 | – | |
| C1- SB Decline SL hip bridge | 7 min | 8ea | |
| C2- Dbl. KB clean | AMRAP | 12 | |
| C3- Band triceps pullback | 12 | – | |
| D1- Goblet squat | 7 min | 10 | |
| D2- Bike sprint | AMRAP | 20″ | |
| D3- MB alt. SA push up | 5ea | – | |
| Abs | |||
| BB landmine arc | 3 | 6ea | |
| Lateral flutter kicks | 3 | 20ea | |
| Spiderman plank | 3 | 10ea | 60″ |