| Exercise | Sets | Reps | Rest |
| Warm-up | |||
| Modified froggies | 2 | 3ea | |
| Egyptians | 2 | 10ea | |
| Monster band squat | 2 | 10 | |
| Monster band shoulder press | 2 | 10 | – |
| Abs | |||
| High plank w/ KB pull-through | 3 | 10ea | |
| KB windmill | 3 | 10ea | |
| Lying flutter kicks | 3 | 25ea | 60″ |
| Conditioning | |||
| A1- Run/Row | 8 | 100M/130M | |
| A2- DB clean and press | 8 | 10 | |
| A3- SA KB racked walk | 8 | 2L each | – |
| B1- Wall ball | 4 | 20 | |
| B2- Lateral leaps | 4 | 15ea | |
| B3- Traveling lunge w/ OH plate hold | 4 | 10ea | |
| B4- Squat jumps | 4 | 10 | 60-90″ |