| Exercise | Sets | Reps | Rest |
| Foam Roll (Member choice) | |||
| Jam Ball warm-up: | |||
| JB pick-up & drop behind shoulder (alt. shldr.) | 2 | 7ea | |
| Bear crawl w/ JB roll | 2 | 1 lap | |
| JB squat | 2 | 15 | |
| RDL & push JB backward (through legs; soft push) | 2 | 15 | |
| Singles | 2 | 30 | – |
| CHAIN | |||
| A1- Double KB Clean | 6 | 40″ | 20″ |
| Dbl. KB OH press | |||
| Dbl. KB swing | |||
| Dbl. KB swing to row | |||
| Ladder | |||
| B1- SB SL hami curl | 10/9/8/7/6/5/4/3/2/1EA | ||
| B2- Push-ups | 10/9/8/7/6/5/4/3/2/1 | ||
| B3- Lunge jumps | 10/9/8/7/6/5/4/3/2/1EA | ||
| B4- Wall Ball | 10/9/8/7/6/5/4/3/2/1 | as needed | |
| METCON | |||
| C1- Shuffle with hop up | 5 | 4 widths | |
| C2- Plate push | 5 | 4 widths | |
| C3- Full KB raise | 5 | 10 | |
| C4- High pledge plank | 5 | 10ea | 30″ |