| Exercise | Sets | Reps | Rest |
| Foam roll (anything that’s tight or sore) | 5 minutes | ||
| Activation | |||
| Walking empty sled push | 3 | 1 length | |
| Downward dog push-up | 3 | 5 | |
| Mini band clamshells | 3 | 10ea | |
| Boxer halo | 3 | 5ea | – |
| You-go-I-go | |||
| A1- Toe touches | 3 | 15ea | |
| A2- Push-ups | 3 | 10 | |
| A3- TRX SL squat jumps | 3 | 10ea | |
| A4- BB snatch | 3 | 10 | |
| A5- Bosu skier jumps | 3 | 15ea | 30″ |
| METCON | |||
| B1- Tire sledgehammer | 4 | 10ea | |
| B2- Plank w/ Battle rope pull | 4 | 1 length | |
| B3- 2-KB racked Traveling lunge | 4 | 1 length | |
| B4- Triceps dips | 4 | 15 | |
| B5- TRX hami curls | 4 | 10 | |
| B6- Mtn. climbers | 4 | 15ea | 1′ |
| Abs | |||
| C1- SA DB/KB overhead walk | 3 | 1 length each | |
| C2- Hanging knee tucks | 3 | 10 | |
| C3- Plank w/ alt. SL raise | 3 | 15ea | 30″-1′ |