| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Quadruped thoracic rotation | 1 | 10ea | |
| Shin box | 1 | 10ea | |
| Wall slides | 1 | 15 | |
| Side/Side head tilt | 1 | 10ea | – |
| Activation | |||
| PVC RDL | 2 | 10 | |
| Lateral line hops | 2 | 20ea | |
| Scap pull ups | 2 | 10 | |
| F/B line hops | 2 | 20ea | – |
| MET CON | |||
| A1- 15 DB RDL + Lateral leaps, until time | 3 | 60″ | |
| A2- 25ea High knees + OH plate hold, until end | 3 | 60″ | 60″ |
| B1- 15 MB squat to OH press + Shuffle, until time | 3 | 60″ | |
| B2- 20 Band biceps curls + Wide outs, until time | 3 | 60″ | 60″ |
| C1- 15 KB sumo DL + Side/side MB slams, until time | 3 | 60″ | |
| C2- 10 Pull-ups + traveling BW lunge, until time | 3 | 60″ | 60″ |
| HIIT | |||
| D1- 1KB squat jumps | 2 | 20″ | 10″ |
| D2- Push ups | 2 | 20″ | 10″ |
| D3- KB goblet clean | 2 | 20″ | 10″ |
| D4- High plank w/ KB pull-through | 2 | 20″ | 10″ |
| Abs | |||
| Plank w/ finger tap | 3 | 10ea | |
| Hollow body hold | 3 | 30″ | |
| High plank w/ alt. knee tuck | 3 | 10ea | 60″ |