| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Leg cradle | 1 | 10ea | |
| Bent-over thoracic rotation | 1 | 10ea | |
| PVC pass-through | 1 | 15 | |
| Ankle walk | 1 | 10ea | – |
| Activation | |||
| Traveling lunge | 2 | 2L | |
| PVC squat | 2 | 10 | |
| Monster band shoulder press | 2 | 10 | |
| Monster band chest press | 2 | 10 | – |
| E90on90 | |||
| A1- SL lower-downs + Tire sledgehammer | 3 | 5ea+5ea | |
| A2- Calorie row | 3 | 10to12 | |
| A3- KB dead walk + Wall ball | 3 | 8ea+10 | |
| A4- Run | 3 | 1/2 building | – |
| 100 Challenge | |||
| B1- MB slams | 4 | 25 | |
| B2- Squat to MB | 4 | 25 | |
| B3- Lying MB chest pass | 4 | 25 | |
| B4- Plate to OH | 4 | 25 | 60″ |
| Abs | |||
| KB Russian twist | 3 | 15ea | |
| SB body saw | 3 | 15 | 60″ |