| Exercise | Sets | Reps | Rest |
| SMR (member choice) | 5 mins | ||
| Mobility & Activation | |||
| FR snow angels + Band ext. shoulder rotation | 1 | 15+15ea | |
| FR T spine + Band int. shoulder rotation | 1 | 15+15ea | |
| Open the gate + BW split squat | 1 | 10ea+10ea | |
| Ankle walk + Hot feet | 1 | 10ea+ 20″ | – |
| Circuits | |||
| A1- Battle rope alt. mini waves | 4 | 15ea | |
| A2- Jam ball UH toss | 4 | 2L | |
| A3- Mtn. climbers | 4 | 25ea | |
| A4- RFE split squat | 4 | 15ea | |
| A5- Band straight arm pulldown | 4 | 20 | 60″ |
| B1- Battle rope slams | 4 | 20 | |
| B2- Lateral band walk | 4 | 20ea | |
| B3- SL F/B line hops | 4 | 20ea | |
| B4- Bike sprint | 4 | 30″ | |
| B5- Band SA row | 4 | 20ea | 60″ |
| Abs | |||
| Hanging knee tucks | 3 | 30″ | |
| High pledge plank | 3 | 30″ | |
| “V” sit | 3 | 30″ | 60″ |