| Exercise | Sets | Reps | Rest |
| Warm Up | |||
| a)Foam roll- client choice (everyone together) | 1 | 5 mins | |
| b)2 Min. Max. Cal Row | 1 | 2 mins. | |
| c) Plate OH hold | 1 | 1 min. | |
| d) Monk walk | 1 | 1 min. | |
| Mobility | |||
| Knee drivers | 1 | 10ea | |
| Wall slides | 1 | 15 | |
| Mod. Froggies | 1 | 10 | |
| Foam roller “T” spine | 1 | 15 | |
| Side/side head tilt | 1 | 10ea | |
| Abs | |||
| Advanced bird dog | 3 | 10ea | |
| Russian twist | 3 | 15ea | |
| Plank w/ opp. Hip tap | 3 | 10ea | 60″ |
| METCON | |||
| A1- Wall ball | 4 | 20″ | 10″ |
| A2- High knees | 4 | 20″ | 10″ |
| A3- Triceps dips | 4 | 20″ | 10″ |
| A4- MB slams | 4 | 20″ | 10″ |
| A5- SL RDL (right) | 4 | 20″ | 10″ |
| A6- SL RDL (left) | 4 | 20″ | 10″ |
| A7- Sit-outs | 4 | 20″ | 10″ |
| A8- BB OH squat | 4 | 20″ | 10″ |
| A9- Singles | 4 | 20″ | 10″ |
| A10- Scap pull-ups | 4 | 20″ | 60″ |
| Ladder | |||
| B1- Lateral leaps | 3 | 10/15/20ea | |
| B2- Goblet clean | 3 | 10/15/20. | – |