| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Mod. Froggies | 1 | 8ea | |
| Egyptians | 1 | 10ea | |
| Cat/cow | 1 | 15 | |
| Ankle circles | 1 | 10ea/10ea | – |
| Partner Monster band W.U. | |||
| Forward walk | 3 | 1L | |
| Lateral walk | 3 | 1L | |
| Backward walk | 3 | 1L | |
| Grapevine | 3 | 2L | – |
| *P1 goes through all exercises, then P2 goes | |||
| AMRAP 15 | |||
| A1- Stagger stance goblet good morning | 15 min. | 10ea | |
| A2- BB UH inverted row | AMRAP | 10 | |
| A3- KB high pull | 10 | ||
| A4- Run | 100M | as needed | |
| EMOM | |||
| M1- Singles | 4 | 50 | |
| M2- Wall ball | 4 | 15 | |
| M3- Froggies + push-ups | 4 | 10+10 | |
| M4- Lunge jumps | 4 | 10ea | – |
| Abs | |||
| Stir the pot | 3 | 10ea | |
| Russian twist | 3 | 15ea | 45″ |