| Exercise | Sets | Reps | Rest |
| Warm up (2 sets each) | |||
| 5ea Shin box + 8ea Side-lying hip ext. + 6L Jog | |||
| 5ea Side lying shoulder arcs + 10ea Band ext. shoulder rot. + 30″ Jumping jacks | |||
| 5ea Bottom squat w/ thoracic rotation + 30″ Hollow body hold + 6L Jog | |||
| 30″ea LAX foot smash + 8ea Alt. reverse lunge + 30″ Jumping jacks | |||
| Timed Circuits | |||
| A1- Sled lateral drag | 7 mins | 1/2 Each | |
| A2- Sled push | AMRAP | 1L | |
| A3- Sled row | 1L | – | |
| B1- Step-ups | 7 mins | 10ea | |
| B2- 1KB biceps curl | AMRAP | 10 | |
| B3- Bike | 20″ | – | |
| C1- SB hip bridge | 7 mins | 15 | |
| C2- SA DB snatch | AMRAP | 5ea | |
| C3- TRX mtn. climbers | 15ea | – | |
| D1- Goblet 1-1/4 squat | 7 mins | 10 | |
| D2- Band triceps pullback | AMRAP | 15 | – |
| D3- Mini step hops | 20 | ||