| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Infant squat | 1 | 10 | |
| Bent-over I’s, Y’s, and T’s | 1 | 10ea | |
| 1/2 kneeling thoracic rotation | 1 | 10ea | |
| Knee drivers | 1 | 10ea | |
| Activation | |||
| PVC squat | 2 | 10 | |
| Monster band shoulder press | 2 | 10 | |
| Plank | 2 | 30″ | |
| Singles | 2 | 50 | – |
| MET CON | |||
| Buy in: DB squat to shoulder press | 1 | 29 | |
| A1- DB step-ups | 4 | 15ea | |
| A2- Toe touches (off of benches) | 4 | 20ea | |
| A3- Eccentric push ups (4″ to lower) | 4 | 8 | |
| A4- KB goblet clean | 4 | 15 | |
| Cash out: DB squat to shoulder press | 1 | 29 | – |
| Get as far up the ladder as you can with time left | |||
| B1- Rower | 3 cal/4 cal/5cal… | ||
| B2- Lying leg raise | 3/4/5… | ||
| B3- Squat jumps | 3/4/5… | ||
| B4- Triceps dips | 3/4/5… | ||
| B5- Wall ball | 3/4/5… |