| Exercise | Sets | Reps | Rest |
| Foam Roll (Member choice) | 3 mins | ||
| Mobility | |||
| Cat/cow | 2 | 10 | |
| Dynamic front rack stretch | 2 | 10ea | |
| Mod. Sprawl and stand | 2 | 10 | – |
| Activation | |||
| Alt. Cossack squat | 3 | 10ea | |
| DB bent-over I’s, Y’s and T’s | 3 | 8ea | |
| Met Con | |||
| A1- Cardio (TM/bike/rower/elliptical) | 10 | 30″ | |
| A2- KB sumo deadlift | 10 | 8 | |
| A3- Triceps dips | 10 | 7 | |
| A4- Lying leg raise | 10 | 6 | as needed |
| AMRAP w/ time left (or 20 mins) | |||
| SL lateral line hops | 10ea/10ea | ||
| Plank walk-up | 10 | ||
| Alt. SA KB swing | 10ea | ||
| Hollow rock | 10 | ||
| Mtn. climbers | 15ea | ||
| 1/2 kneeling KB windmill | 8ea | ||
| Static bar hang | max. hold | as needed | |
| Stretch |