| Exercise | Sets | Reps | Rest |
| Mobility | |||
| L stretch | 1 | 10ea | |
| Leg cradle | 1 | 10ea | |
| Bottom squat w/ thoracic rotation | 1 | 10ea | |
| Activation | |||
| Squat to MB, plus calf raise | 2 | 10 | |
| 3-way band pull | 2 | 10ea | |
| Shuffle | 2 | 2L | – |
| Circuits | |||
| A1- Battle rope- alt. mini waves | 4 | 15ea | |
| A2- Stagger stance good morning | 4 | 15ea | |
| A3- Burpees | 4 | 10 | |
| A4- Kneeling DB pullover | 4 | 15 | |
| A5- Jumping jacks | 4 | 20 | 60″ |
| B1- Battle rope- arms in and out | 4 | 20 | |
| B2- SA Racked squat | 4 | 10ea | |
| B3- Plate push | 4 | 4W | |
| B4- Band rear delt. Flies | 4 | 15 | |
| B5- MB slams | 4 | 15 | 60″ |
| Abs | |||
| SB dbl. knee tuck | 3 | 15 | |
| Bird dog | 3 | 10ea | |
| SA OH walk | 3 | 1L each | 40″ |