| Exercise | Sets | Reps | Rest |
| Mobility & Activation | |||
| Bent-over shoulder circles + BW scap raise | 1 | 10ea/10ea + 15 | |
| Knee drivers + Calf raises | 1 | 10ea+ 20 | |
| Mod. Froggies + PVC RDL | 1 | 5ea+ 15 | |
| Quadruped thoracic rotation + Alt. Lateral lunge | 1 | 10ea+10ea | – |
| Ladder: 7 Down | |||
| Sprint | 7L …1L | ||
| Push-ups | 7…1 | – | |
| Mini AMRAP Circuits | |||
| A1- Tire sledgehammer | 6 mins | 8ea | |
| A2- Froggies | AMRAP | 10 | |
| A3- KB SL RDL | 8ea | – | |
| B1- TRX SL squat | 6 mins | 8ea | |
| B2- TRX triceps extension | AMRAP | 8 | |
| B3- Jump rope | 50 | – | |
| C1- Bear crawl w/ Jam ball push | 6 mins | 1/2L | |
| C2- Bosu skier jumps | AMRAP | 10ea | |
| C3- KB/DB press-out | 10 | – | |
| D1- BB standing roll-out + push-up + bent-over row | 6 mins | 5 | |
| D2- KB goblet clean | AMRAP | 10 | |
| D3- Cossack squat | 5ea | – |