| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Ankle circles | 1 | 10ea/10ea | |
| Open the gate | 1 | 10ea | |
| Close the gate | 1 | 10ea | |
| Wall slides | 1 | 15 | |
| Quadruped thoracic rotation | 1 | 10ea | – |
| Activation | |||
| Grapevine | 3 | 2L | |
| DB/KB boxer halo | 3 | 7ea | |
| Lateral Bound | 3 | 2L | |
| Alt. Reverse lunge | 3 | 10ea | – |
| MET CON | |||
| A1- Rower/bike/TM | 1 | 500M/0.31 mile | |
| A2- DB/KB Deadlift | 1 | 40 | |
| A3- Pull ups | 1 | 30 | |
| A4- Singles | 1 | 250 | |
| A5- DB/KB deadlift | 1 | 40 | |
| A6- Pull ups | 1 | 30 | |
| A7- Rower/bike/TM | 1 | 500M/0.31 mile | – |
| Rest 3 mins | |||
| Circuit | |||
| B1- Battle rope sled hand-over-hand pull + sled push | 3to4 | 1L+1L | |
| B2- Elevated split squat | 3to4 | 10ea | |
| B3- Shuffle | 3to4 | 4L | |
| B4- 1/2 kneeling SA band chest press | 3to4 | 15ea | 30″-1′ |
| Abs | |||
| SB roll-out | 3 | 12 | |
| Lying flutter kicks | 3 | 20ea | |
| High pledge plank | 3 | 10ea | 45″ |