| Exercise | Sets | Reps | Rest |
| SMR | |||
| SMR Hamis | 1 | 45″ea | |
| SMR glutes | 1 | 45″ea | |
| SMR back | 1 | 60″ | |
| SMR IT band | 1 | 45″ea | – |
| Activation | |||
| Bent-over I’s, Y’s and T’s | 2 | 5ea | |
| PVC front rack stretch | 2 | 30″ea | |
| Band shoulder press | 2 | 10 | |
| Band good morning | 2 | 10 | – |
| KB Complex | |||
| A1- SA KB upright row | 4 | 5ea | |
| A2- SA KB snatch | 4 | 5ea | |
| A3- KB good morning | 4 | 5 | |
| A4- SA KB OH squat | 4 | 5ea | |
| A5- SA KB bent-over row | 4 | 5ea | 60″ |
| *Max: this is primarily a single arm complex (members will perform 5 reps of A1 with one arm before | |||
| moving onto A2, using the same arm, and so on) | |||
| Once members complete all the exercises and reps for one arm, then perform all reps with the other arm. | |||
| The KB good morning is the exception. For this exercise, members will have to use both | |||
| hands to hold the KB on their backs* | |||
| Ladder | |||
| B1- Plate push | 10W/9W/8W… | ||
| B2- SB DB pullover | 10/9/8… | ||
| B3- Power step-ups | 10ea/9ea/8ea… | ||
| B4- MB push-ups | 10/9/2008… | ||
| B5- MB lateral throw | 10ea/9ea/8ea… | as needed | |
| Abs | |||
| High pledge plank | 3 | 15ea | |
| Hollow body hold | 3 | 30″ | |
| Mermaid sit-ups | 3 | 10ea | 60″ |