| Exercise | Sets | Reps | Rest |
| Foam roll (Client choice) | 5 mins. | ||
| Activation | |||
| Standing Band lat. Pulldown | 2 | 20 | |
| Traveling Fwd lunge | 2 | 1W | |
| Traveling Reverse lunge | 2 | 1W | |
| Traveling alt. Lateral lunge | 2 | 2W | |
| Traveling squat | 2 | 1W | |
| A skip | 2 | 1W | |
| Pyramid | |||
| A1-Pull-ups | 2/4/6/8/10/8/6/4/2 | ||
| A2- Burpees | 1/2/3/4/5/4/3/2/1 | ||
| Circuit | |||
| B1- SA famer walk (left) | 3to4 | 50M | |
| B2- High Plank jack | 3to4 | 20 | |
| B3- SA Farmer walk (right) | 3to4 | 50M | |
| B4- KB swing | 3to4 | 15 | |
| B5- SA OH walk (left) | 3to4 | 25M | |
| B6- Mtn. climbers | 3to4 | 20ea | |
| B7- SA OH walk (right) | 3to4 | 25M | |
| B8- KB goblet clean | 3to4 | 15 | |
| Abs | |||
| Band Paloff hold | 3 | 20″ea | |
| Plank | 3 | 40″ | 60″ |