| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Scaption, from toes | 1 | 15 | |
| Child’s pose | 1 | 60″ | |
| Mod. Froggies | 1 | 8ea | |
| Side/side head tilt | 1 | 10ea | – |
| Activation | |||
| Band internal shoulder rotation | 3 | 15ea | |
| TRX SL squat | 3 | 10ea | |
| Heal walk + toe walk | 3 | 2L + 2L | |
| Seal jacks | 3 | 20 | – |
| HIIT | |||
| A1- Mod. Burpee w/ box jump | 4 | 20″ | 10″ |
| A2- Plate OH alt. Reverse lunge | 4 | 20″ | 10″ |
| A3- TRX SL squat jumps (left) | 4 | 20″ | 10″ |
| A4- TRX SL squat jumps (right) | 4 | 20″ | 10″ |
| A5- TRX push-up w/ dbl. knee tuck | 4 | 20″ | 10″ |
| A6- Wide-outs | 4 | 20″ | 10″ |
| A7- Rower sprint, Arms ONLY | 4 | 20″ | 10″ |
| A8- Bike sprint | 4 | 20″ | 10″ |
| A9- SB DB hip thruster | 4 | 20″ | 10″ |
| A10- Mini step hops | 4 | 20″ | 10″ |
| A11- Bosu skier jumps | 4 | 20″ | 10″ |
| A12- DB bent-over rear delt. Flies | 4 | 20″ | 60″ |
| *Coach note: Stagger members to every other exercise | |||
| Abs | |||
| Advanced bird dog | 3 | 10ea | |
| Lying ab brace | 3 | 25″ | |
| High plank w/ sliding arm reach | 3 | 10ea | 60″ |