| Exercise | Sets | Reps | Rest |
| Warm up: | |||
| Monster band Quadruped kick-back | 3 | 15ea | |
| Monster band squat | 3 | 15 | |
| Monster band bent-over row | 3 | 15 | |
| Monster band alt. Reverse lunge | 3 | 10ea | |
| Monster band shoulder press | 3 | 15 | |
| Bird dog | 3 | 10ea | 20″ |
| Mobility & Stretch | |||
| LAX glute smash | 1 | 90″ea | |
| Seated hip rotations | 1 | 10ea | |
| Lying figure-4 stretch | 1 | 60″ea | |
| Banded Sampson stretch | 1 | 60″ea | |
| Run | 1 | 3 building laps | 90″ |
| EMOM | |||
| M1- Burpees | 4 | 6 | |
| M2- KB Dbl. suitcase Traveling lunge | 4 | 10ea | |
| M3- Pull-ups | 4 | 10 | |
| M4- Sit-outs | 4 | 10ea | |
| M5- MB squat to OH press | 4 | 20 | |
| Run | 1 | 3 building laps | 90″ |
| Burpees | 1 | 2 |