| Exercise | Sets | Reps | Rest |
| Warm up | |||
| Jog + Bottom squat w/ thoracic rotation + Calf raises | 2 | 2L+5ea+10 | |
| Jog + L stretch + High bear hold | 2 | 2L+5ea+20″ | |
| Jog + Fire hydrants + Alt. SL hip bridge | 2 | 2L+3ea/3ea+5ea | |
| Combos | |||
| A1- Singles | 1 | 200 | |
| A2- Mini band SL hip extension | 4 | 15ea | |
| A3- Donkey kicks | 4 | 12ea | – |
| B1- Singles | 1 | 200 | |
| B2- Bear crawl | 4 | 1L | |
| B3- American KB swing | 4 | 15 | – |
| HIIT | |||
| C1- Wall ball | 3 | 20″ | 20″ |
| C2- Weighted squat jumps | 3 | 20″ | 20″ |
| C3- Bosu up-up-down-down | 3 | 20″ | 20″ |
| C4- Burpees | 3 | 20″ | 20″ |
| C5- High plank jacks | 3 | 20″ | 60″ |
| Abs | |||
| Roll-to-elbow | 3 | 10ea | |
| Decline plank w/ alt. SL raise | 3 | 10ea | |
| Russian Twist | 3 | 15ea | 60″ |