| Exercise | Sets | Reps | Rest |
| Warm-up: | |||
| Mini band Clam shells | 2 | 10ea | |
| Wall slides | 2 | 10 | |
| Traveling knee to chest | 2 | 1 lap | – |
| Lateral mini band walk | 2 | 10ea | |
| Sit to stand | 2 | 10 | |
| Traveling quad stretch | 2 | 1 lap | – |
| Mini band hip extension | 2 | 10ea | |
| 1/2 kneeling thoracic rotation | 2 | 10ea | |
| Traveling hami stretch | 2 | 1 lap | – |
| 3 minutes on/2 minutes off | |||
| A1- BB hang snatch | 3 | 8 | |
| A2- Band squat to row | 3 | 20 | |
| A3- Plank w/ alt. SL raise | 3 | 15ea | |
| A4- Burpee | 3 | until 3 mins are up | 2 minutes |
| 3 minutes on/2 minutes off | |||
| B1- Calorie Row | 3 | 15 calories | |
| B2- MB lateral throw | 3 | 10ea | |
| B3- Monk walk | 3 | until 3 mins are up | 2 minutes |