| Exercise | Sets | Reps | Rest |
| SMR & Mobility | |||
| SMR Back + Bent-over thoracic rotation | 1 | 60″+ 10ea | |
| SMR quads + Spiderman climb | 1 | 60″ + 10ea | |
| SMR adductors + Egyptians | 1 | 60″EA+10ea | |
| SMR Glutes + Side/side heat TILT | 1 | 60″EA+8ea | – |
| Activation: You-Go-I-Go | |||
| Hop-ups | 3 | 10 | |
| Band lat. Pulldown | 3 | 10 | |
| BW Alt. Reverse lunge | 3 | 5ea | |
| SA Band shoulder press | 3 | 5ea | – |
| MET CON (get as far as you can in 20 minutes) | |||
| A1- BW Elevated split squat | 20/18/16/14…EA | ||
| A2- Pull-ups | 5 | ||
| A3- MB slams | 20/18/16/14… | ||
| A4- Burpees | 5 | ||
| A5- Toe Touches | 20/18/16/14EA… | ||
| A6- SA DB snatch | 5EA | 30″ | |
| **2-minute rest, after completing all 20 minutes of work* | |||
| Abs | |||
| B1- SA Racked KB walk | 3 | 1L EA. | |
| B2- SB roll-out | 3 | 10 | |
| B3- 1/2 kneeling KB windmill | 3 | 8ea | 60″ |