| Exercise | Sets | Reps | Rest |
| Warm Up: | |||
| Burpees | 3 | 4 | |
| Log roll | 3 | 4 | |
| Monk walk | 3 | 4 | |
| Log roll | 3 | 4 | – |
| SMR & Mobility | |||
| SMR glutes + Bottom squat hold | 1 | 45″ea+ 60″ | |
| SMR back + Bent-over thoracic rotation | 1 | 60″+ 10ea | |
| SMR quads + Open the gate | 1 | 60″+ 10ea | |
| SMR calves + Ankle circles | 1 | 45″ea+ 10ea/10ea | – |
| CHAIN | |||
| KB goblet clean | 8 | 30″ | 30″ |
| KB goblet squat | |||
| KB swing | |||
| Circuits | |||
| A1- Tire sledgehammer | 3 | 10ea | |
| A2- Lumberjack squat to press | 3 | 10 | |
| A3- Bosu skier jumps | 3 | 15ea | |
| A4- Alt. SA rear delt. Flies | 3 | 10ea | |
| A5- High knees | 3 | 15ea | 60″ |
| B1- Tire flip | 3 | 4 | |
| B2- Wide-outs | 3 | 20 | |
| B3- SL RDL | 3 | 10ea | |
| B4- Band chest press | 3 | 20 | |
| B5- Mini step hops | 3 | 20 | 60″ |
| Abs | |||
| C1- Plank w/ iso. SL raise | 3 | 20″ea | |
| C2- Russian twist | 3 | 15ea | 45″ |