| Exercise | Sets | Reps | Rest |
| 2 Min. Max. Cal Row | 1 | 2 mins. | |
| Warm-up | |||
| Walking Sled push | 3 | 1 lap | |
| MB goblet squats | 3 | 10 | |
| MB alt. push-ups | 3 | 5ea | |
| MB slams | 3 | 10 | – |
| Mobility | |||
| SMR calves + Ankle walk | 1 | 60″ + 10ea | |
| SMR back + Cat/cow | 1 | 60″ + 20 | |
| SMR IT bands + Lateral hip swings | 1 | 60″ea + 15ea/15ea | |
| SMR quads + Sit-to-stand | 1 | 60″ + 10 | – |
| AMRAP (12 minutes) | |||
| A1- Sled push killer (4 cones) | 1 | ||
| A2- Tire sledgehammer | 10ea | ||
| A3- Band chest press | 15 | ||
| A4- Goblet lateral lunge | 10ea | ||
| A5- Hop-ups | 15 | – | |
| 100 Challenge #1 | |||
| B1- BW squats | 4 | 25 | |
| B2- High plank jacks | 4 | 25 | |
| B3- Band biceps curl | 4 | 25 | |
| B4- Fling jacks (criss-cross) | 4 | 25 | 60″ |
| 100 Challenge #2 | |||
| C1- Jump rope | 4 | 50 | |
| C2- Toe touches | 4 | 25ea | 45″ |