| Exercise | Sets | Reps | Rest |
| You-go-I-go | |||
| Rower | 4 | 30″ | |
| MB slams | 4 | 30″ | |
| BW squat | 4 | 30″ | |
| Mobility | |||
| Elbow/instep/rotation | 8ea | ||
| Bent-over shoulder circles | 10cw/10ccw each arm | ||
| Ankle circles | 10cw/10ccw each ankle | ||
| Pyramid | |||
| A1- Double Knee tuck jumps | 2/4/6/8/10/12/10/8/6/4/2 | ||
| A2- Double KB clean | 12/10/8/6/4/2/4/6/8/10/12 | ||
| Timed Circuits (2 minutes on/ 1 minute off) | |||
| B1- Traveling lunge | 4 | 10ea | |
| B2- Squat rack inverted row | 4 | 15 | |
| B3- Band biceps curl | 4 | 15 | |
| B4- Wide outs | 4 | until 2 minutes are up | 1 minute |
| C1- Lateral mini band walk | 4 | 15ea | |
| C2- Monster band shoulder press | 4 | 15 | |
| C3- KB RDL | 4 | 15 | |
| C4- Sit-outs | 4 | until 2 minutes are up | 1 minute |