| Exercise | Sets | Reps | Rest |
| Warm Up | |||
| 2L Jog + 10ea band clam shells + 5ea Ankle walk | 2 | ||
| 2L Jog + 5/5/5 three-way band pull + 10ea Bottom squat w/ thor. Rot. | 2 | ||
| 2L Jog + 10ea Marching hip bridge + 10 Lying snow angels | 2 | ||
| 2L Jog + 10 PVC pass through + 5ea Side-to-side head Tilt | 2 | ||
| METCON | |||
| A1- 15 Goblet 1-1/4 squat + Toe touches, until time | 3 | 60″ | |
| A2- 10ea SA DB/KB shoulder press + Shuffle, until time | 3 | 60″ | 60″ |
| B1- 15 Dbl. suitcase DL w/ biceps curl + Jumping jacks | 3 | 60″ | |
| B2- 15 Band face pulls + Alt. SA KB swing, until time | 3 | 60″ | 60″ |
| C1- 10ea Alt. Lateral band step + Alt SA DB/KB snatch, until time | 3 | 60″ | |
| C2- 15 Monster band triceps push-down + DB Renegade row w/ burpee, until time | 3 | 60″ | 60″ |
| Abs | |||
| Hollow body hold | 3 | 30″ | |
| Plank macarena | 3 | 3 | |
| Side lying hip extension | 3 | 10ea | 60″ |