| Exercise | Sets | Reps | Rest |
| Pull-up Challenge | |||
| Mobility | |||
| Infant squat | 2 | 10 | |
| Ankle walk | 2 | 10ea | |
| Wall slide | 2 | 10 | |
| T-spine (foam roller) | 2 | 10 | – |
| Activation | |||
| Grapevine | 2 | 4L | |
| Marching hip bridge | 2 | 10ea | |
| Jumping jacks | 2 | 20 | |
| Monster band bent-over row | 2 | 15 | – |
| Circuits | |||
| A1- Battle rope – kneeling big waves | 4 | 20 | |
| A2- Shuffle (on turf) | 4 | 2L | |
| A3- Renegade row | 4 | 8ea | |
| A4- SL F/B line hops | 4 | 15ea/15ea | |
| A5- SB hami curl | 4 | 15 | 60″ |
| B1- Battle rope – jumping jacks | 4 | 20 | |
| B2- SL RDL w/ OH press | 4 | 10ea | |
| B3- High plank jacks | 4 | 20 | |
| B4- SA KB clean | 4 | 10ea | |
| B5- Mtn. climbers | 4 | 20ea | 60″ |
| Abs | |||
| high plank w/ lat hand tap | 3 | 10ea | |
| Ab snails | 3 | 10 | |
| Plank w/ alt. SL raise | 3 | 15ea | 60″ |