| Exercise | Sets | Reps | Rest |
| Animal walks | |||
| Crab walk | 1 | 1L | |
| Duck walk | 1 | 1L | |
| Tiger crawl | 1 | 1L | |
| Lateral bear crawl | 1 | 1L ea. | |
| Heel walk/toe walk | 1 | 1L ea. | |
| SMR | |||
| LAX ball arch smash | 1 | 60″ea | |
| LAX ball glute smash | 1 | 60″ea | |
| Conditioning | |||
| A1- TM Run/Row | 8 | 0.1mi./140M | |
| A2- DB clean and press | 8 | 8 | |
| A3- SA KB racked walk | 8 | 2L each | – |
| Pyramid | |||
| Lunge jumps | 6ea/8ea/10ea/12ea/10ea/8ea/6ea | ||
| SB hami curl | 6/8/10/12/10/8/6 | ||
| Wall ball | 6/8/10/12/10/8/6 | ||
| DB triceps roll-back | 6/8/10/12/10/8/6 | – | |
| Abs | |||
| High plank w/ KB pull-through | 3 | 10ea | |
| Roll to elbow | 3 | 10ea | |
| Plank w/ lat. Toe tap | 3 | 10ea | 60″ |