| Exercise | Sets | Reps | Rest |
| SMR & Mobility | |||
| SMR glutes + Shin box to kneel | 1 | 60″ea+ 10ea | |
| SMR back + Quadruped thoracic rotation | 1 | 60″+10ea | |
| SMR IT band + Wall slides | 1 | 60″ea+15 | |
| SMR Calves + Ankle circles | 1 | 60″+10ea/10ea | – |
| EMOM | |||
| M1- Lateral band walk | 3 | 15ea | |
| M2- Rower sprint | 3 | 40″ | |
| M3- Dbl. KB clean | 3 | 12 | |
| M4- TRX push ups + Dbl. knee tuck jumps | 3 | 10 + 5 | |
| M5- Ellipti-stiar OR Bike sprint | 3 | 40″ | – |
| Conditioning | |||
| A1- Burpees | 4 | 5 | |
| A2- High plank jacks | 4 | 10 | |
| A3- Split squat | 4 | 15ea | |
| Rest 15″ | 15″ | ||
| A4- Pull ups | 4 | 5 | |
| A5- MB slams | 4 | 10 | |
| A6- High knees | 4 | 15ea | 60″ |
| Abs | |||
| Side-lying hip ext. | 3 | 10ea | |
| Weather vanes | 3 | 10ea | 60″ |