| Exercise | Sets | Reps | Rest |
| SMR – member choice | 5 mins | ||
| Activation | |||
| Lateral bounds | 3 | 2L | |
| Band triceps push down | 3 | 10 | |
| 3-way lunge (lateral/reverse/curtsy) | 3 | 5 cycles ea. leg | – |
| Conditioning | |||
| A1- DB triceps kick-back | 3 | 15 | |
| A2- Kneeling banded hip ext. | 3 | 15 | |
| A3- Lateral leaps | 3 | 15ea | – |
| B1- DB lateral raise | 4 | 10 | |
| B2- Goblet split squat | 4 | 10ea | |
| B3- MB Reverse OH throw | 4 | 10 | – |
| C1- Ecc. BB inverted row (3-0-1-0) | 5 | 5 | |
| C2- Sled push | 5 | 2L | |
| C3- SA KB snatch | 5 | 5ea | – |
| Abs | |||
| Farmer walk | 3 | 50M | |
| 1/2 kneeling KB windmill | 3 | 8ea | |
| Plank w/ iso. SL raise | 3 | 20″ea | 60″ |