| Exercise | Sets | Reps | Rest |
| Dynamic & Mobility | |||
| Forward lunge/Reverse lunge + 1/2 kneeling thoracic rotation | 1 | 1L/1L+10ea | |
| A-skip + Egyptians | 1 | 2L+10ea | |
| Grapevine + Mod. Froggies | 1 | 2L+8ea | |
| Butt kickers + Side/ side head turn | 1 | 2L+10ea | |
| LAX ball arch smash | 1 | 60″ea | |
| Mini AMRAPs | |||
| A1- TRX mtn. climbers | 7 min | 15ea | |
| A2- Broad jump | AMRAP | 1L | |
| A3- Landmine squat to OH press | 10 | ||
| A4- Broad jump | 1L | – | |
| B1- TRX triceps extension | 7 min | 10 | |
| B2- Traveling lunge w/ diag. MB chop | AMRAP | 1L | |
| B3- Squat jumps | 10 | ||
| B4- Traveling lunge w/ diag. MB chop | 1L | – | |
| C1- Singles | 7 min | 30 | |
| C2- Lateral bounds | AMRAP | 1L | |
| C3- KB American swings | 10 | ||
| C4- Lateral bounds | 1L | – | |
| D1- Donkey kicks | 7 min | 5ea | |
| D2- Glider traveling inch worm | AMRAP | 1L | |
| D3- Bosu up-up-down-down | 20 | ||
| D4- Glider traveling inch worm | 1L | – | |
| *Note: 1L = 1/2 the gym today) | |||
| Abs | |||
| Plank w/ lat. Toe tap | 3 | 15ea | |
| Ab snails (on turf) | 3 | 15 | |
| SA waiter walk (on rubber floor) | 3 | 1L ea. | 60″ |