| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Inch worm + downward dog | 1 | 10 | |
| Sit to stand | 1 | 15 | |
| Ankle walk | 1 | 10ea | |
| Komodo dragon | 1 | 10ea | |
| SMR triceps | 1 | 60″ea | – |
| Activation | |||
| PVC squat | 3 | 10 | |
| Band internal shoulder rotation | 3 | 10ea | |
| High knees | 3 | 10ea | – |
| Complex | |||
| A1- BB hang clean | 4 | 10 | |
| A2- BB front squat | 4 | 10 | |
| A3- BB upright row | 4 | 10 | |
| A4- BB RDL | 4 | 10 | 60″ |
| You-Go-I-Go | |||
| B1- Sled push | 4 | 2L | |
| B2- Side/side MB slams | 4 | 8ea | |
| B3- Bosu up-up-down-down | 4 | 25 | |
| B4- SA KB swing to row | 4 | 10ea | |
| B5- Lateral leaps | 4 | 15ea | 30″ |
| Abs | |||
| 1/2 kneeling KB windmill | 3 | 10ea | |
| Lying ab brace | 3 | 25″ | |
| Plank w/ finger tap | 3 | 10ea | 60″ |