| Exercise | Sets | Reps | Rest |
| E30″on30″ | |||
| M1- PVC RDL | 3 | 10 | |
| M2- Band internal shoulder rotation (left) | 3 | 10 | |
| M3- Band internal shoulder rotation (right) | 3 | 10 | |
| M4- Calf raises | 3 | 15 | – |
| Mobility | |||
| Cat/cow | 1 | 15 | |
| Mod. Sprawl and stand | 1 | 5ea | |
| L stretch | 1 | 10ea | |
| Ankle circles | 1 | 10ea/10ea | – |
| Tabata | |||
| A1- SA KB clean w/ reverse lunge (right) | 4 | 20″ | 10″ |
| A2- SA KB clean w/ reverse lunge (left) | 4 | 20″ | 10″ |
| 2 min. on/ 2 min. off | |||
| B1- UH pull ups | 3 | 10 | |
| B2- Goblet good morning w/ OH press | 12 | ||
| B3- Row/bike/run | until end of 2 mins. | 2 mins | |
| C1- Plate push | 3 | 6W | |
| C2- Singles | 80 | ||
| C3- Band triceps push down | until end of 2 mins. | 2 mins | |
| Tabata | |||
| C1- Wide outs | 4 | 20″ | 10″ |
| C2- Squat to MB | 4 | 20″ | 10″ |
| Abs | |||
| TRX Dbl. knee tuck | 3 | 12 | |
| Side lying hip extension w/ kick-through | 3 | 10ea | |
| Russian twist | 3 | 15ea | 60″ |