| Exercise | Sets | Reps | Rest |
| Activation: | |||
| Modified froggies | 2 | 60″/30″ | |
| Lying hip bridge | 2 | 60″/30″ | |
| Scaption from toes | 2 | 60″/30″ | |
| Inch worm | 2 | 60″/30″ | |
| Mobility | |||
| Lax seated glute w. int/ext. rotation | 1 | 90″Ea | |
| Quadruped thoracic rotation | 1 | 10ea | |
| Dead hang | 1 | 30″ | |
| Banded front rack stretch | 1 | 60″ea | |
| “T” spine floor trace | 1 | 10ea | |
| Timed circuits: | |||
| A1- Tire sledgehammer | 6 minutes | 5ea | |
| A2- Froggies | (AMRAP) | 10 | |
| A3- Band chest flies | 10 | minimal | |
| B1- Sled push | 6 minutes | 1 length | |
| B2- Band biceps curl | (AMRAP) | 10 | |
| B3- Sit-outs | 5ea | minimal | |
| C1- Mini step hops | 6 minutes | 15 | |
| C1- Double KB clean | (AMRAP) | 10 | |
| C3- TRX triceps extension | 10 | minimal | |
| D1- MB slams | 6 minutes | 10 | |
| D2- KB good morning | (AMRAP) | 10 | |
| D3- High knees | 15ea | minimal |
(If you have extra time, finish with abs)