| Warm-up | |||
| Jog | 3 | 2L | |
| Forward bound | 3 | 2L | |
| Butt kickers | 3 | 2L | |
| BW squat | 3 | 15 | |
| High skip | 3 | 2L | |
| Grapevine | 3 | 2L | |
| Scaption, from toes | 3 | 15 | – |
| SMR & Mobility | |||
| SMR Quads + alt. seated hip rotation to 1/2 kneel | 1 | 60″+ 5ea | |
| SMR Back + Bird dog | 1 | 60″+ 10ea | |
| SMR Glutes + Big shoulder circles | 1 | 60″ea+ 10ea | |
| SMR Hamis+ Knee drivers | 1 | 60″+ 10ea | – |
| Mini AMRAPs | |||
| A1- Bosu skier jumps | 6 mins | 10ea | |
| A2- Sit-outs | AMRAP | 5ea | |
| A3- KB press-out | 10 | – | |
| B1- Run | 6 mins | 100M | |
| B2- SA KB clean | AMRAP | 5ea | |
| B3- Band biceps curl | 10 | – | |
| C1- Jump rope | 6 mins | 50 | |
| C2- TRX triceps extension | AMRAP | 10 | |
| C3- Goblet 1-1/4 squat | 10 | – | |
| D1- Power step-ups | 6 mins | 10ea | |
| D2- Goblet good morning | AMRAP | 10 | |
| D3- Band rear delt flies | 10 | – |