| Exercise | Sets | Reps | Rest |
| Warm-up | |||
| Rower | 3 | 600M/400M/200M | |
| Lying hip bridge | 3 | 20 | |
| Band external shoulder rotation | 3 | 15ea | |
| Calf raises | 3 | 20 | |
| BW Dead bug | 3 | 10ea | – |
| Mobility & Stretch | |||
| Close the gate | 10ea | ||
| Knee drivers | 10ea | ||
| Quadruped thoracic rotation | 10ea | ||
| Child’s pose w/ shoulder stretch | 45″Ea | ||
| Criss-Cross Hami stretch | 45″ea | ||
| Circuits | |||
| A1- Jump rope | 4 | 60 | |
| A2- KB dead walk | 4 | 10ea | |
| A3- SA KB clean | 4 | 8ea | |
| A4- Band chest flies | 4 | 20 | |
| A5- Burpees | 4 | 5 | 1′ |
| B1- Power step-ups | 4 | 10ea | |
| B2- Alt. SA DB shoulder press | 4 | 10ea | |
| B3- Mini step hops | 4 | 20 | |
| B4- Decline lying SL hip bridge | 4 | 10ea | |
| B5- Burpees | 4 | 5 | 1′ |
| Abs | |||
| C1- Russian Twist | 3 | 15ea | |
| C2- Spiderman plank | 3 | 10ea | |
| C3- SB roll-out | 3 | 10 | 60″ |