| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Side lying shoulder arc | 1 | 10ea | |
| Quadruped thoracic rotation | 1 | 10ea | |
| Infant squat | 1 | 10 | |
| Knee drivers | 1 | 10ea | |
| Activation | |||
| PVC squat (bar is lengthwise on back) | 2 | 10 | |
| Bent-over I’s, Y’s, and T’s | 2 | 5ea | |
| Grapevine | 2 | 2L | |
| Bear crawl w/ MB push | 2 | 1L | – |
| EMOM | |||
| M1- MB lateral throws | 4 | 10ea | |
| M2- Band biceps curl | 4 | 15 | |
| M3- KB swing w/ broad jump | 4 | 10 | |
| M4- Rower | 4 | 130M | |
| M5- DB squat to shoulder press | 4 | 15 | – |
| Pyramid | |||
| B1- BB hang snatch | 5 | 20″/30″/40″/30″/20″ | |
| B2- High knees | 5 | 20″/30″/40″/30″/20″ | |
| B3- Side/side MB slams | 5 | 20″/30″/40″/30″/20″ | |
| B4- Iso. TRX row | 5 | 20″/30″/40″/30″/20″ | 45″-1′ |
| Abs | |||
| C1- Spiderman plank | 3 | 10ea | |
| C2- Stir the pot | 3 | 10ea | 45″ |