| Exercise | Sets | Reps | Rest |
| Warm up | |||
| Jog + Side-lying shoulder arc + PVC RDL | 2 | 2L+5ea+5 | |
| Jog + Knee drivers + Band pull-aparts | 2 | 2L+5ea+10 | |
| Jog + Shin box + PVC squat | 2 | 2L+5ea+5 | |
| Jog + Quadruped thoracic rotation + High plank w/ alt. knee tuck | 2 | 2L+5ea+5ea | – |
| Timed Chain | |||
| A- KB goblet clean + goblet squat + KB swing | 10 | 30″ | 15″ |
| MET CON | |||
| B1- Dbl. knee tuck jumps | 5 | 5 | |
| B2- Alt. Reverse lunge | 5 | 10ea | |
| B3- X hops | 5 | 15 | |
| rest 20″ | 20″ | ||
| B4- Alt. lunge jumps | 5 | 5ea | |
| B5- Wall ball | 5 | 10 | |
| B6- Mtn. climbers | 5 | 15ea | 60″ |
| Abs | |||
| Dbl. KB OH walk | 3to4 | 2L | |
| Advanced bird dog | 3to4 | 10ea | |
| Dbl. racked KB walk | 3to4 | 2L | |
| Plank w/ finger tap | 3to4 | 10ea | 60″ |