| Exercise | Sets | Reps | Rest |
| SMR & Mobility | |||
| SMR calves + Knee drivers | 1 | 45″ea+10ea | |
| SMR hamis + Spiderman climb | 1 | 45″ea+10ea | |
| SMR adductors + Scaption, from toes | 1 | 60″ea+15 | |
| SMR IT band + Cat/cow | 1 | 60″ea+15 | – |
| Activation | |||
| Cardio (member choice) | 2 | 60″ | |
| Iso. Hip bridge w/ crossover reach | 2 | 10ea | |
| High plank w/ alt knee tuck | 2 | 10ea | |
| DB scap raise | 2 | 10 | – |
| Timed circuits | |||
| A1- Rower | 7 minutes | 10 cals | |
| A2- Band SL hip extension | AMRAP | 10ea | |
| A3- Triceps dips | 10 | – | |
| B1- Bosu skier jumps | 7 minutes | 10ea | |
| B2- Band chest flies | AMRAP | 15 | |
| B3- Dbl. suitcase deadlift | 15 | – | |
| C1- Power step-ups | 7 minutes | 5ea | |
| C2- Wall walks (or SA DB shoulder press) | AMRAP | 2 (10ea) | |
| C3- Decline lying hip bridge | 10 | – | |
| D1- Sled push | 7 minutes | 1L | |
| D2- Sled row | AMRAP | 1L | |
| D3- SL lat. Line hops | 10ea/10ea | – |