| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Child’s pose | 1 | 60″ | |
| Egyptians | 1 | 10ea | |
| Ankle circles | 1 | 10ea/10ea | – |
| Shin box to kneel | 1 | 8ea | |
| Animal walks | |||
| Frankenstein walk | 1 | 1L | |
| Bear Crawl | 1 | 1L | |
| Bunny hop | 1 | 1L | |
| Duck walk | 1 | 1L | – |
| You-Go-I-Go | |||
| A1- Sled push | 4 | 4L | |
| A2- MB UH toss | 4 | 12 | |
| A3- Donkey kicks | 4 | 10ea | |
| A4- KB swing w/ broad jump | 4 | 10 | – |
| AMRAP | |||
| B1- Tire flip | AMRAP | 5 | |
| B2- Band chest flies | 10 mins | 20 | |
| B3- Slide board Mtn. climbers | 25ea | ||
| B4- Kneeling band lat. pulldown | 20 | ||
| B5- Lateral leaps | 15ea | – | |
| Abs | |||
| Landmine arc | 3 | 5ea | |
| SA KB racked carry | 3 | 2L ea | |
| Plank walk-up | 3 | 10 | 60″ |