| Exercise | Sets | Reps | Rest |
| SMR – Member choice | 5 mins | ||
| Activation | |||
| PVC squat | 3 | 10 | |
| Band chest press | 3 | 10 | |
| Calf pops | 3 | 10 | – |
| 2 mins ON/ 1 min. OFF | |||
| A1- KB dead walk | 3 | 10ea | |
| A2- Push ups | 3 | 12 | |
| A3- Toe touches | 3 | until time | 60″ |
| B1- Squat to MB | 3 | 20 | |
| B2- Band SA rear delt flies | 3 | 12ea | |
| B3- Singles | 3 | until time | 60″ |
| 100 Challenge | |||
| C1- Goblet Split squat | 3 to 4 | 10ea | |
| C2- Bosu/box skier jumps | 3 to 4 | 20ea | |
| C3- Band OH triceps extension | 3 to 4 | 20 | |
| C4- KB goblet clean | 3 to 4 | 20 | 60″ |
| Abs | |||
| Ab snails | 3 | 10 | |
| Lateral band chop | 3 | 10ea | |
| Plank w/ alt. SL raise | 3 | 15ea | 60″ |