| Exercise | Sets | Reps | Rest |
| Smash & Stretch | |||
| LAX seated glute smash | 1 | 90″ea | |
| Seated figure 4 stretch | 1 | 60″ea | |
| SMR quads | 1 | 60″ | |
| Lizard stretch | 1 | 45″ea | – |
| Mobility | |||
| Standing Ankle circles | 1 | 10ea/10ea | |
| Wall slides | 1 | 10 | |
| Spiderman climb | 1 | 10ea | |
| Cat/cow | 1 | 15 | – |
| Mini AMRAPs | |||
| A1- Battle rope- alt. mini waves | 7 minutes | 15ea | |
| A2- Decline lying hip bridge | (AMRAP) | 10 | |
| A3- Hop-ups | 10 | minimal | |
| B1- SL F/B line hops | 7 minutes | 15ea/15ea | |
| B2- Band biceps curl | (AMRAP) | 10 | |
| B3- KB swing | 10 | minimal | |
| C1- Mini step hops | 7 minutes | 15 | |
| C2- SL RDL | (AMRAP) | 5ea | |
| C3- Burpees | 5 | minimal | |
| D1- Donkey kicks | 7 minutes | 5ea | |
| D2- KB upright row | (AMRAP) | 10 | |
| D3- SA KB clean | 5ea | minimal | |
| Abs | |||
| E2- Lying flutter kicks | 3 | 20ea | |
| E3- High plank w/ lat. Hand tap | 3 | 10ea | 30″ |