| Exercise | Sets | Reps | Rest |
| Warm up | |||
| Jog + 3-way band pulls | 1 | 2L+10ea | |
| Jog + Bottom squat w/ thoracic rotation | 1 | 2L+10ea | |
| Jog + Stationary leg cradle | 1 | 2L+10ea | |
| Jog + Ankle walk | 1 | 2L+10ea | |
| AMRAP 20 | |||
| A1- BB Hang clean + alt. R. lunge + Push press (CHAIN) | 20 min | 4 | |
| A2- Run/Row | AMRAP | 400M/500M | as needed |
| Circuit | |||
| B1- Kneeling banded hip extension | 3to4 | 20 | |
| B2- High plank jacks | 3to4 | 20 | |
| B3- KB swing w/ broad jumps | 3to4 | 10 | |
| B4- Band chest press | 3to4 | 10 | 30″ |
| Abs | |||
| Stir the pot | 3to4 | 10ea | |
| Lying leg raise | 3to4 | 15 | |
| Plank w/ hip tap | 3to4 | 10ea | 45″ |