| Exercise | Sets | Reps | Rest |
| Foam Roll for 5 minutes (client choice) | |||
| Activation | |||
| Singles | 2 | 40 | |
| Infant squat | 2 | 10 | |
| Singles | 2 | 40 | |
| Monster Band shoulder press | 2 | 10 | |
| Singles | 2 | 40 | |
| Advanced bird dog | 2 | 6ea | |
| Singles | 2 | 40 | |
| Monster band chest press | 2 | 10 | |
| Circuits | |||
| A1- KB SL RDL | 8 | 6ea | |
| A2- KB goblet clean | 8 | 6 | |
| A3- Out-out-in-in | 8 | 6 | – |
| B1- Wall ball | 8 | 5 | |
| B2- Mtn. climbers | 8 | 5ea | |
| B3- Band chest flies | 8 | 5 | – |
| C1- SA KB clean to squat to press | 8 | 4ea | |
| C2- Froggies | 8 | 4 | |
| C3- Band tall-kneeling underhand lat. pulldown | 8 | 4 | – |
| Abs, if time | |||
| SB plank w/ alt. knee tuck | 3 | 10ea | |
| Russian Twist | 3 | 15ea | 30″ |