| Exercise | Sets | Reps | Rest |
| SMR & Mobility | |||
| LAX ball arch smash | 1 | 60″ea | |
| LAX ball glute smash | 1 | 60″ea | |
| LAX ball Pec smash | 1 | 60″ea | |
| Komodo dragon | 1 | 10ea | |
| Mod. Froggies | 1 | 10ea | |
| Activation | |||
| Bird dog | 3 | 5ea | |
| PVC squat | 3 | 10 | |
| 3-way band pull | 3 | 5ea | |
| Grapevine | 3 | 4L | |
| AMRAP #1 (10 mins) | |||
| A1- 1/2 kneeling DB halos | 2/4/6/8EA… | ||
| A2- Box jumps | 5 | ||
| A3- DB alt. Reverse lunge | 2/4/6/8EA… | ||
| A4- MB lateral throw | 5ea | ||
| A5- Goblet squat | 2/4/6/8… | ||
| A6- Burpees | 5 | as needed | |
| Rest 3 minutes | |||
| AMRAP #2 (10 mins) | |||
| B1- Singles | 40 | ||
| B2- Bear crawl (F/B) | 1/2L each | ||
| B3- Shuffle | 2L | ||
| B4- Band rear delt flies | 15 | as needed | |
| Abs | |||
| Low bear hold | 2 | 30″ | 30″ |
| Plank walk-up | 2 | 30″ | 30″ |
| Plank w/ alt. SL raise | 2 | 30″ | 30″ |
| Bicycle crunch | 2 | 30″ | 30″ |