| Exercise | Sets | Reps | Rest |
| Warm up | |||
| Jog+ 3-way band pull | 2 | 2L+8ea | |
| Jog+ Banded lying SL hip bridge | 2 | 2L+10ea | |
| Jog+ Supermans | 2 | 2L+15 | |
| Jog+ BW squat to calf raise | 2 | 2L+15 | – |
| E30on30 | |||
| M1- Battle rope- 2in/2out | 3 | 15″ | |
| M2- Power step ups | 3 | 8ea | |
| M3- American KB swing | 3 | 10 | |
| M4- SL RDL to OH press (left) | 3 | 5ea | |
| M5- SL RDL to OH press (right) | 3 | 5ea | |
| M6- Mtn. climbers | 3 | 20ea | – |
| EMOM | |||
| M1- Battle rope- slams | 5 | 25 | |
| M2- Jam Ball UH toss | 5 | 8to10 | |
| M3- Rower sprint | 5 | 30″ | |
| M4- TRX push ups | 5 | 15 | – |
| Abs | |||
| Weighted dead bug | 3 | 10ea | |
| Russian twist | 3 | 12ea | |
| High pledge plank | 3 | 15ea | 60″ |