| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Inch worm to push up lower+cobra+downward dog | 1 | 10 | |
| Windshield wipers | 1 | 10ea | |
| Ankle walk | 1 | 10ea | |
| Wall slides | 1 | 15 | |
| Activation | |||
| Bent-over I’s, Y’s and T’s | 2 | 10ea | |
| Alt. Reverse lunge | 2 | 8ea | |
| Sit-outs | 2 | 5ea | – |
| Mini AMRAP Repeats | |||
| A1- Plate to OH | 3 sets | 10 | |
| A2- TRX row | 3 min | 10 | |
| A3- 1-1/4 Squat | AMRAP | 10 | |
| *Rest 1 minute between each 3-minute work bout | |||
| B1- SA KB swing to row | 3 sets | 10ea | |
| B2- Boxer halo | 3 min | 5ea | |
| B3- KB sumo deadlift | AMRAP | 10 | – |
| *Rest 1 minute between each 3-minute work bout | |||
| C1- Rower sprint | 3 sets | 5 cals | |
| C2- Triceps dips | 3 min | 10 | |
| C3- Mini band SL hip ext. | AMRAP | 10ea | – |
| *Rest 1 minute between each 3-minute work bout | |||
| Abs | |||
| Plank w/ SA band row | 3 | 10ea | |
| Russian twist | 3 | 15ea | – |
| SB roll-out | 3 | 15 | 60″ |