| Exercise | Sets | Reps | Rest |
| Partner MB W.U. | |||
| MB slams | 3 | 10 | |
| MB lateral throw | 3 | 5ea | |
| MB squat and chest pass | 3 | 10 | |
| MB UH toss | 3 | 10 | 30″ |
| MET CON | |||
| A1- SB DB hip thruster | 3 | 60″/45″/30″ | |
| A2- Shuffle | 3 | 60″/45″/30″ | |
| A3- Band triceps push down | 3 | 60″/45″/30″ | |
| A4- Rower sprint | 3 | 60″/45″/30″ | 60″/45″/30″ |
| Circuit | |||
| B1- Battle rope mini waves + hand over hand sled pull + sled push | 3to4 | 20+1L+1L | |
| B2- Froggies | 3to4 | 10 | |
| B3- Bosu up-up-down-down | 3to4 | 15 | |
| B4- SA KB swing to row | 3to4 | 10ea | |
| B5-Skier jumps | 3to4 | 15ea | 60″ |
| Abs | |||
| Hanging knee tucks | 3 | 10to15 | |
| SB roll-out | 3 | 10to15 | |
| V sit | 3 | 30″ | 60″ |