| Exercise | Sets | Reps | Rest |
| SMR- Member choice | 5 minutes | ||
| Activation | |||
| Plate OH hold | 3 | 30″ | |
| PVC squat | 3 | 10 | |
| Grapevine | 3 | 2L | |
| A skip | 3 | 2L | – |
| AMRAP 15 | |||
| A1- Rower | 15 mins | 10 cals | |
| A2- KB traveling lunge | AMRAP | 2L | |
| A3- Bosu skier jumps | 15ea | ||
| A4- Mod. Handstand hold (on box) | 30″ | ||
| A5- SB hami curls | 15 | ||
| A6- SA KB high pull | 10ea | as needed | |
| 100 Challenge | |||
| B1- Band face pull | 3 | 25 | |
| B2- BW squat to MB | 3 | 25 | |
| B3- Band chest press | 3 | 25 | |
| B4- KB swing | 3 | 25 | 60″ |
| Abs | |||
| Stir the pot | 3 | 12ea | |
| Lateral band chop | 3 | 12ea | |
| Spiderman plank | 3 | 10ea | 60″ |