| Exercise | Sets | Reps | Rest |
| Foam roll (member choice) | 5 minutes | ||
| ————————————————- | |||
| Warm-up: | |||
| Jog | 3 | 1L | |
| Sprint | 3 | 1L | |
| Back pedal | 3 | 1L | |
| Forward bounds | 3 | 1L | |
| Reverse froggies | 3 | 1L | |
| Forward lunge | 3 | 1L | |
| Reverse lunge | 3 | 1L | |
| High knees | 3 | 1L | |
| Butt kickers | 3 | 1L | 30″ |
| ———————————————— | |||
| Stretch | |||
| Seated figure-4 | 60″ea | ||
| Butterfly stretch | 60″ | ||
| ———————————————— | |||
| METCON #1 | |||
| A1- Eccentric Push-ups (4″ to lower) | 4 | 5 | |
| A2- High plank jacks | 4 | 10 | |
| A3- KB high pull | 4 | 15 | |
| REST 20″ | 20″ | ||
| A4- Calorie Row | 4 | 5 | |
| A5- MB lateral throws | 4 | 10ea | |
| A6- Mtn. climbers | 4 | 15ea | 60″ |
| ————————————————- | |||
| METC0N #2 | |||
| B1- Monk walk | 3 | 60″ | |
| B2- Lateral band walk + Singles | 3 | 10ea+ until end of min. | 60″ |
| ——————————————— | |||
| C1- Alt. Reverse Lunge | 3 | 60″ | |
| C2- Band row + Singles | 3 | 10+ until end of min. | 60″ |