| Exercise | Sets | Reps | Rest |
| Pull-up Challenge | |||
| Warm-up | |||
| SMR Back & lats. | 1 | 60″ | |
| Quadruped thoracic rotation | 1 | 10ea | |
| Alt. Reverse lunge | 1 | 10ea | |
| SMR Quads | 1 | 60″ | |
| Ankle walk | 1 | 15ea | |
| Bent-over I’s, Y’s, and T’s | 1 | 8ea | |
| SMR Hamis | 1 | 60″ea | |
| 90/90 Hip rotation | 1 | 10ea | |
| Marching hip bridge | 1 | 15ea | |
| SMR Calves | 1 | 60″ | – |
| Hurricane | |||
| A1- Run | 3 | 1 building lap | |
| A2- Quadruped Monster band kick-back | 3 | 20ea | |
| A3- Donkey kicks | 3 | 10ea | |
| A4- 1/2 kneeling SA DB shoulder press | 3 | 15ea | – |
| B1- Run | 3 | 1 building lap | |
| B2- Decline lying hip bridge | 3 | 20 | |
| B3- High knees | 3 | 15ea | |
| B4- DB pullover | 3 | 20 | – |
| C1- Run | 3 | 1 building lap | |
| C2- Wall sit | 3 | 30″ | |
| C3- High plank jacks | 3 | 20 | |
| C4- Seated band pulldown | 3 | 20 | – |
| Abs | |||
| Plank | 4 | 45″ | |
| Partner MB feed and toss | 4 | 10 | 45″ |