| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Bottom squat w/ thoracic rotation | 1 | 10ea | |
| F/B hip swings | 1 | 10ea | |
| Knee drivers | 1 | 10ea | |
| L stretch | 1 | 10ea | – |
| Monster band W.U. | |||
| Band OH press | 3 | 10 | |
| Band squat | 3 | 10 | |
| Band bent-over row | 3 | 10 | |
| Band RDL | 3 | 10 | – |
| Mini AMRAPs | |||
| A1- Battle rope- alt. mini waves | 7 min | 20ea | |
| A2- Step ups | AMRAP | 10ea | |
| A3- DB rear delt. Flies | 15 | – | |
| B1- MB Reverse OH throw | 7 min | 10 | |
| B2- Sumo deadlift | AMRAP | 15 | |
| B3- Downward dog push ups | 10 | – | |
| C1- Mini step hops | 7 min | 20 | |
| C2- DB/KB dead walk | AMRAP | 10ea | |
| C3- Pull ups | 5 | – | |
| D1- High knees | 7 min | 20ea | |
| D2- Hammer 1-1/4 squat | AMRAP | 10 | |
| D3- OH plate hold | 30″ | – | |
| Abs | |||
| SB roll out | 3 | 15 | |
| Band high/low chop | 3 | 10ea | |
| Plank w/ alt. SL raise | 3 | 15ea | 60″ |