| Exercise | Sets | Reps | Rest |
| SMR | |||
| Member choice | 5 mins | ||
| Activation | |||
| Monster band shoulder press | 2 | 10 | |
| SA big shoulder circles | 2 | 5ea/5ea | |
| Monster band squat | 2 | 10 | |
| SL F/B line hops | 2 | 10ea/10ea | |
| Ladder | |||
| A1- Empty BB snatch | 10…1 | ||
| A2- Hop ups | 10…1 | as needed | |
| Circuit (outside, weather permitting) | |||
| B1- SA famer walk (left) | 4 | 50M | |
| B2- High knees | 4 | 25ea | |
| B3- SA Farmer walk (right) | 4 | 50M | |
| B4- Wide outs | 4 | 50 | |
| B5- SA OH walk (left) | 4 | 25M | |
| B6- Speed squat | 4 | 25 | |
| B7- SA OH walk (right) | 4 | 25M | |
| B8- Up-up-down-down (using curb) | 4 | 25 | – |
| Abs | |||
| Side plank | 2to3 | 20″ | |
| Plank | 2to3 | 20″ | |
| Side plank | 2to3 | 20″ | 40″ |