| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Downward dog to cobra | 1 | 15 | |
| Table top to tripod | 1 | 8ea | |
| Komodo dragon | 1 | 10ea | |
| Knee drivers | 1 | 10ea | – |
| Activation | |||
| Iso. Split squat | 3 | 30″ea | |
| 3-way band pulls | 3 | 10ea | |
| Singles | 3 | 30 | – |
| MET CON | |||
| A1- Battle rope- slams | 4 | 20″ | 10″ |
| A2- SA DB snatch (right) | 4 | 20″ | 10″ |
| A3- SA DB snatch (left) | 4 | 20″ | 10″ |
| A4- Band straight arm pull down | 4 | 20″ | 10″ |
| A5- Elevated burpee to box jump | 4 | 20″ | 10″ |
| A6- SA TRX row (left) | 4 | 20″ | 10″ |
| A7- SA TRX row (right) | 4 | 20″ | 10″ |
| A8- Up-up-down-down | 4 | 20″ | 10″ |
| A9- Mini band SL hip extension (left) | 4 | 20″ | 10″ |
| A10- Mini band SL hip extension (right) | 4 | 20″ | 10″ |
| A11- Shuffle | 4 | 20″ | 10″ |
| A12- Dbl. suitcase DL w/ biceps curl | 4 | 20″ | 60″ |
| Get as far up the ladder as you can with remaining time | |||
| Squat to MB | 2/3/4… | ||
| KB windmill | 2ea/3ea/4ea… | ||
| Jog | 2L/3L/4L… | ||
| Knee grabs | 2/3/4… | ||
| Jumping jacks | 2/3/4… | ||
| Dead bug | 2ea/3ea/4ea… | as needed |