| Exercise | Sets | Reps | Rest |
| SMR & Mobility | |||
| SMR back + Cat/cow | 1 | 60″+15 | |
| SMR calves + Heel walk | 1 | 60″+2L | |
| SMR hamis + sit-to-stand | 1 | 60″EA+15 | |
| SMR IT bands + “L” stretch | 1 | 60″EA+10ea | |
| Activation: You-go-I-go | |||
| MB chest pass | 3 | 40 | |
| Lateral bounds | 3 | 1L ea. | |
| Downward dog push-up | 3 | 10 | |
| Grapevine | 3 | 1L ea. | – |
| MET CON | |||
| Cash-in: 25 each KB/DB traveling lunge | |||
| A1- Rower | 4 | 150M | |
| A2- DB hip thruster | 4 | 15 | |
| A3- Bosu skier jumps | 4 | 20ea | |
| A4- BB inverted row | 4 | 15 | |
| A5- Hop-ups | 4 | 15 | – |
| Cash-out: 25 each KB/DB traveling lunge | |||
| Timed CHAIN | |||
| B1- KB Goblet clean + goblet squat + KB swing | 8 | 30″ | 30″ |
| Abs | |||
| Plank w/ hip tap | 3 | 10ea | |
| Penguins | 3 | 15ea | |
| SA KB OH walk | 3 | 1L ea | 60″ |