| Exercise | Sets | Reps | Rest |
| Foam roll – member choice | 5 minutes | ||
| ——————————————— | |||
| Activation | |||
| Walking sled push- moderate weight | 3 | 1 length | |
| Downward dog push-up | 3 | 5 | |
| Mini band clamshells | 3 | 10ea | |
| Boxer halo | 3 | 5ea | – |
| ———————————————– | |||
| You-go-I-go | |||
| A1- Toe touches | 3 | 15ea | |
| A2- Push-ups | 3 | 10 | |
| A3- TRX SL squat jumps | 3 | 10ea | |
| A4- Empty BB snatch | 3 | 10 | |
| A5- Bosu skier jumps | 3 | 15ea | 30″ |
| ————————————————- | |||
| Circuit | |||
| B1- Battle rope waves + hand-over-hand sled pull+ Sled push | 4 | 20+1L+1L | |
| B2- 2-KB racked Traveling lunge | 4 | 1 length | |
| B3- Triceps dips | 4 | 15 | |
| B4- TRX hami curls | 4 | 10 | |
| B5- Mtn. climbers | 4 | 15ea | 1′ |