| Exercise | Sets | Reps | Rest |
| Warm-up: | |||
| Traveling Knee to chest (pull 1 knee into chest at a time) | 1 | 1 length | |
| Traveling quad stretch | 1 | 1 length | |
| Traveling hami stretch | 1 | 1 length | |
| Ankle walk | 1 | 1 length | |
| Open the gate | 1 | 1 length | |
| Traveling squat | 1 | 1 length | |
| Traveling forward lunge | 1 | 1 length | |
| Traveling reverse lunge | 1 | 1 length | |
| Traveling lateral lunge | 1 | 1 length | |
| Traveling SL RDL | 1 | 1 length | |
| Jog around building | 1 | 1 lap | |
| Abs | |||
| Plank w/ opp. Hip tap | 3 | 10ea | |
| Lying leg raise | 3 | 10 | |
| Plank w/ lat. Toe tap | 3 | 10ea | 1′ |
| Mini AMRAPs | |||
| A1- Band SL hip extension | 7 minutes | 10ea | |
| A2- SA DB snatch | AMRAP | 10ea | |
| A3- Hop-ups | 10 | minimal | |
| B1- Alt. KB swing | 7 minutes | 10ea | |
| B2- Band shoulder press | AMRAP | 10 | |
| B3- Mtn. climbers | 15ea | minimal | |
| C1- TRX SL squat | 7 minutes | 10ea | |
| C2- TRX triceps extension | AMRAP | 10 | |
| C3- Wide-outs | 15 | minimal | |
| D1- SA band chest press | 7 minutes | 10ea | |
| D2- Jam ball slam | AMRAP | 10 | |
| D3- Donkey kicks | 5ea | minimal |