| Exercise | Sets | Reps | Rest |
| Pull-up Challenge | |||
| Warm-up | |||
| Fire hydrants | 1 | 10ea/10ea | |
| “L” stretch | 1 | 10ea | |
| Heel walk | 1 | 2L | |
| Cat/cow | 1 | 15 | |
| Activation | |||
| Jog | 3 | 30″ | |
| 3-way band pull | 3 | 30″ | |
| BW squat | 3 | 30″ | |
| Monster band shoulder press | 3 | 30″ | – |
| 9 to 5 | |||
| A1- Alt. Cossack squat + Hop-ups | 9 | 9ea+9 | |
| B1- Triceps dips + Toe touches | 8 | 8+8ea | |
| C1- PVC OH squat + KB swing w/ broad jump | 7 | 7+7 | |
| D1- Band rear delt. Flies + Power step-ups | 6 | 6+ 6ea | |
| E1- SL RDL + MB lateral throw | 5 | 5ea+5ea | – |
| Abs | |||
| V sit | 3 | 30″ | |
| Side-lying hip extension | 3 | 10ea | |
| KB SA OH walk | 3 | 2L each | 60″ |