| Exercise | Sets | Reps | Rest |
| SMR (member choice) | 5 mins | ||
| Activation | |||
| Iso. hip bridge w/ crossover reach | 3 | 10ea | |
| Lying MB pullovers | 3 | 10 | |
| Singles | 3 | 50 | – |
| Calf stretch | 3 | 20″ea | |
| Upper Body | |||
| A1- Alt. SA band chest flies | 4 | 15ea | |
| A2- Band triceps pullback | 4 | 15 | |
| A3- SA KB high pull | 4 | 10ea | |
| A4- Lying MB chest pass | 4 | 20 | 60″ |
| Lower Body | |||
| B1- Alt. Reverse lunge | 4 | 15ea | |
| B2- SB hami curl | 4 | 15 | |
| B3- Plate push | 4 | 4W | |
| B4- Lateral leaps | 4 | 10ea | 60″ |
| Abs | |||
| Partner plank w/ hand clap | 3to4 | 10ea | |
| Partner MB feed and toss | 3to4 | 10 | 30″ |