| Exercise | Sets | Reps | Rest |
| Mobility + Activation | |||
| Modified froggies + PVC squat | 1 | 5ea+15 | |
| Egyptians + 1KB frontal raise | 1 | 10ea+15 | |
| Ankle walk + Calf raises | 1 | 10ea+20 | |
| 1/2 kneeling thoracic rotation + Bird dog | 1 | 10ea+10ea | – |
| *Make them go slow and use perfect form, no rushing* | |||
| Abs & MET CON | |||
| A1-MB slams | 3to4 | 10 | |
| A2- Plank w/ hip tap | 3to4 | 10ea | |
| A3- Squat jumps | 3to4 | 10 | |
| A4- High plank w/ alt. knee tuck | 3to4 | 10ea | 30″ |
| 3 on/ 2 off | |||
| B1- MB squat to wood chop | 3 | 15 | |
| B2- Froggies | 3 | 15 | |
| B3- Tall kneeling lat. Pulldown | 3 | 15 | |
| B4- Jump rope | 3 | until 3′ mark | 2′ |
| C1- Lateral band walk | 3 | 15ea | |
| C2- MB OH throw | 3 | 10 | |
| C3- Eccentric push-ups (3 seconds to lower) | 3 | 8 | |
| C4- Row, run, bike, or stair climber | 3 | until 3′ mark | 2′ |