| SMR + Mobility | |||
| SMR back + Bottom squat w/ thoracic rotation | 1 | 60″+ 10ea | |
| SMR hamis + PVC pass-through | 1 | 60″ea+10 | |
| SMR IT bands + Spiderman climb | 1 | 60″ea+8ea | – |
| Activation | |||
| Inch worm + downward dog | 3 | 5 | |
| Monster band quadruped kick-back | 3 | 10ea | |
| Band SA rear delt flies | 3 | 10ea | – |
| MET CON | |||
| A1- Band SL hip extension (Left) | 3 | 30″ | 30″ |
| A2- Band SL hip extension (Right) | 3 | 30″ | 30″ |
| A3- Wide-outs | 3 | 30″ | 30″ |
| A4- Band face pulls | 3 | 30″ | 30″ |
| A5- Battle rope big waves | 3 | 30″ | 30″ |
| Add 1 rep to each exercise, every set (15 mins) | |||
| B1- Side/side MB slam | 3/4/5/6ea… | ||
| B2- DB RDL | 3/4/5/6… | ||
| B3- Donkey kicks | 3/4/5/6ea… | ||
| B4- TRX triceps extension | 3/4/5/6… | ||
| Cardio (member choice) | 60″ | – |