| Exercise | Sets | Reps | Rest |
| SMR – Member choice | 5 mins | ||
| Activation | |||
| BW squat to calf raise | 2 | 20 | |
| Band external shoulder rotation | 2 | 15ea | |
| Lateral bounds | 2 | 2L | |
| High skip | 2 | 2L | – |
| Circuits | |||
| A1- Donkey kicks | 4 | 10ea | |
| A2- Lateral band walk | 4 | 15ea | |
| A3- Tire sledgehammer | 4 | 10ea | |
| A4- Band rear delt. Flies | 4 | 15 | |
| A5- High plank jacks | 4 | 20 | 60″ |
| B1- SL lateral line hops | 4 | 10ea/10ea | |
| B2- Kneeling DB pullover | 4 | 15 | |
| B3- Box jumps | 4 | 10 | |
| B4- Walking pulse lunge | 4 | 1L | |
| B5- SL MB slams | 4 | 6ea | 60″ |
| Abs | |||
| Abs snails | 3 | 15 | |
| High plank w/ lat. Hand tap | 3 | 12ea | |
| Lateral band chop | 3 | 10ea | 60″ |