| Exercise | Sets | Reps | Rest |
| SMR & Mobility | |||
| LAX ball arch smash | 1 | 60″ea | |
| Komodo dragon | 1 | 10ea | |
| LAX ball pec smash | 1 | 60″ea | |
| Cat/cow | 1 | 10 | |
| LAX ball glute smash | 1 | 60″ea | |
| Ankle walk | 1 | 10ea | |
| F/B hip swings | 1 | 10ea | |
| Activation | |||
| Wall sit | 3 | 30″/45″/60″ | |
| Jumping jacks | 3 | 15 | 30″ |
| Mini AMRAPs | |||
| A1- Battle rope – alt. mini waves | 7 mins | 10ea | |
| A2- KB sumo deadlift | 15 | ||
| A3- Singles | 50 | – | |
| B1- KB swing w/ broad jump | 7 mins | 5 | |
| B2- DB pullover | 15 | ||
| B3- Froggies | 10 | – | |
| C1- Run | 7 mins | 50M | |
| C2- Decline SL hip bridge | 10ea | ||
| C3- Wide-outs | 15 | – | |
| D1- Squat jumps | 7 mins | 10 | |
| D2- Alt. SA band chest flies | 10ea | ||
| D3- Bosu up-up-down-down | 20 | – | |
| Abs | |||
| Side plank | 3 | 20″ | |
| Plank | 3 | 20″ | |
| Side plank | 3 | 20″ | 30″ |