| Exercise | Sets | Reps | Rest |
| Warm Up | |||
| Plate OH hold | 3 | 30″ | |
| PVC pass-through | 3 | 30″ | |
| PVC RDL | 3 | 30″ | |
| Alt. Tabletop to tripod | 3 | 30″ | |
| Singles | 3 | 30″ | |
| Cat/cow | 3 | 30″ | – |
| Mini AMRAP Repeats | |||
| A1- DB push press | 3 sets | 9 | |
| A2- KB swing | 3 min | 12 | |
| A3- BW squat | AMRAP | 15 | – |
| *Rest 1 minute in-between each 3-minute work bout | |||
| B1- MB toe touches | 3 sets | 15ea | |
| B2- Push-ups | 3 min | 5 | |
| B3- Alt. SA DB snatch | AMRAP | 5ea | – |
| *Rest 1 minute in-between each 3-minute work bout | |||
| C1- Sled backward drag | 3 sets | 2L | |
| C2- MB chest pass | 3 min | 40 | |
| C3- Jumping jacks | AMRAP | 15 | – |
| *Rest 1 minute in-between each 3-minute work bout | |||