| Exercise | Sets | Reps | Rest |
| Warm up: | |||
| Jog+ Monster band chest press | 1 | 2L + 15 | |
| Jog+ BW squat | 1 | 2L+ 15 | |
| Jog+ Bent-over I’s, Y’s and T’s | 1 | 2L+10ea | |
| Jog+ Clam shells | 1 | 2L+20ea | – |
| Mobility | |||
| Scaption, from knees | 1 | 15 | |
| 1/2 kneeling thoracic rotation | 1 | 10ea | |
| Seated ankle circles | 1 | 10ea/10ea | |
| Fire hydrants | 1 | 5ea/5ea | – |
| AMRAP | |||
| A1- Push ups | 15 min | 15 | |
| A2- Single Suitcase deadlifts (left) | AMRAP | 7 | |
| A3- SA KB clean (left) | 7 | ||
| A4- Single Suitcase deadlifts (right) | 7 | ||
| A5- SA KB clean (right) | 7 | as needed | |
| 100 Challenge | |||
| B1- Mtn. climbers | 4 | 25ea | |
| B2- Band row | 4 | 25 | |
| B3- MB slams | 4 | 25 | 60″ |
| Abs | |||
| Partner plank and clap | 3 | 10ea | |
| MB partner feed and toss | 3 | 10 | |
| Lying ab brace | 3 | 25″ | 60″ |