| Exercise | Sets | Reps | Rest |
| SMR- Member choice | 5 mins | ||
| Activation | |||
| 3-way band pull | 3 | 10ea | |
| BW SL squat | 3 | 10ea | |
| Grapevine | 3 | 2L | |
| High skip | 3 | 2L | – |
| HIIT | |||
| A1- Triceps dips | 4 | 20″ | 10″ |
| A2- Lunge jumps | 4 | 20″ | 10″ |
| A3- SA DB snatch (left) | 4 | 20″ | 10″ |
| A4- SA DB snatch (right) | 4 | 20″ | 10″ |
| A5- Decline SL hip bridge (right) | 4 | 20″ | 10″ |
| A6- Decline SL hip bridge (left) | 4 | 20″ | 10″ |
| A7- F/B line hops | 4 | 20″ | 10″ |
| A8- Alt. SA band chest press | 4 | 20″ | 10″ |
| A9- Bike | 4 | 20″ | 10″ |
| A10- Sled push | 4 | 20″ | 60″ |
| Abs | |||
| Hollow Body hold | 3 | 30″ | |
| Plank w/ lat. Toe tap | 3 | 12ea | |
| Lateral band chop | 3 | 12ea | 60″ |
| Stretch |