| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Infant squat | 1 | 10 | |
| SA big shoulder circles | 1 | 10ea/10ea | |
| Cat/cow | 1 | 15 | |
| Ankle circles | 1 | 10ea/10ea | |
| Activation | |||
| Bumper/plate Running drill | 2 | 15ea | |
| Band internal shoulder rotation | 2 | 15ea | |
| Clam shells | 2 | 15ea | |
| EMOM | |||
| M1- Sled push | 5 | 3L | |
| M2- Tire sledgehammer | 5 | 8ea-10ea | |
| M3- Renegade row + burpee + curl + OH press | 5 | 5 | |
| M4- High plank jack + band rear delt. Flies | 5 | 15+10 | – |
| E45″on45″ | |||
| M1- Sprint + back pedal | 4 | 2 | |
| M2- Wall ball + push ups | 4 | 10+5 | |
| M3- Box jumps | 4 | 10 | |
| M4- KB high pull | 4 | 12 | – |
| Abs | |||
| High plank macarena | 3 | 3 | |
| Paloff hold | 3 | 30″ea | 45″ |