| Exercise | Sets | Reps | Rest |
| Warm up | |||
| Bird dog | 3 | 10ea | |
| Wall slides | 3 | 10 | |
| Forward fold + roll up (spinal roll up) | 3 | 3 | – |
| Activation | |||
| High bear hold | 3 | 10 breaths | |
| BW tempo squat (3-0-1-0) | 3 | 10 | |
| Bear crawl (Fwd/Bkwd) | 3 | 5ea/5ea | |
| Lying hip bridge | 3 | 10 | – |
| Ladder | |||
| A1- Dbl. KB swing | 3 | 21/18/15 | |
| A2- Alt. DB front rack reverse lunge | 3 | 21/18/15 each | as needed |
| Buy in/Cash out | |||
| Buy in: Plate push | 8W | ||
| B1- SA Squat to shoulder press | 5 | 10ea | |
| B2- Push-ups | 5 | 10 | |
| B3- BW Squat | 5 | 20 | |
| Bash out: Plate push | 8W | as needed | |
| Abs | |||
| 1/2 kneeling KB windmill | 3 | 8ea | |
| Russian twist w/ plate | 3 | 15ea | |
| Plank | 3 | 30″ | 60″ |