| Exercise | Sets | Reps | Rest |
| Warm-up | |||
| Jog 2L + 5ea Open the gate (in place) + 5ea Lateral lunge | 2 | ||
| Jog 2L + 5ea Komodo dragon + 8 Downward dog push-up | 2 | ||
| Jog 2L + 5ea Cat/cow circles + 2L Lateral bound | 2 | ||
| Jog 2L + 2L Heel walk + 2L High skip | 2 | ||
| METCON | |||
| A1- 15ea Mini band SL hip ext. + Jump rope, until time | 3 | 60″ | |
| A2- 15 Band face pull + Plate push, until time | 3 | 60″ | 60″ |
| B1- 15 DB RDL + Jump rope, until time | 3 | 60″ | |
| B2- 15 Jam ball OH press + Jam ball UH toss, until time | 3 | 60″ | 60″ |
| C1- 10ea 1KB alt. Cossack squat w/ biceps curl+ Jump rope, until time | 3 | 60″ | |
| C2- 20ea High knees + Plank, until time | 3 | 60″ | 60″ |
| Abs | |||
| Plank w/ iso. SL raise | 3 | 20″ea | |
| Ab snails | 3 | 15 | 40″ |