| Exercise | Sets | Reps | Rest |
| Mobility | |||
| PVC pass-through | 1 | 15 | |
| Knee drivers | 1 | 10ea | |
| Cat/cow | 1 | 15 | |
| Spiderman Climb | 1 | 10ea | – |
| Line Drills and Activation | |||
| 1,4,2 | 1 | 30″ | |
| PVC squat | 1 | 15 | |
| 2,3,1 | 1 | 30″ | |
| Band chest flies | 1 | 15 | |
| 1,2,4,3 | 1 | 30″ | |
| Band row | 1 | 15 | |
| 1,3,4,2 | 1 | 30″ | |
| Lying hip bridge | 1 | 15 | – |
| HIIT | |||
| A1- 1/2 building Run + BW squats, until time | 3 | 60″ | |
| A2- 15 BB inverted row + Lateral line hops, until time | 3 | 60″ | 60″ |
| B1- 10ea MB Lateral throw + Farmer’s walk, until time | 3 | 60″ | |
| B2- 20 KB sumo DL + F/B line hops, until time | 3 | 60″ | 60″ |
| C1- 15 SB hami curl + Rower sprint, until time | 3 | 60″ | |
| C2- 8ea Alt SA MB Push-ups + MB toe touches, until time | 3 | 60″ | 60″ |
| Abs | |||
| D1- SB Stir the pot | 3 | 10ea | |
| D2- Standing Band high/low chop | 3 | 10ea | |
| D3- Plank w/ finger tap | 3 | 10ea | 60″ |