| Exercise | Sets | Reps | Rest |
| Animal Walks | |||
| Inch worm | 2 | 1L | |
| Tiger crawl | 2 | 1L | |
| Bear crawl | 2 | 1L | |
| Crab walk | 2 | 1L | – |
| SMR + mobility | |||
| SMR quads + ankle walk | 1 | 60″+10ea | |
| SMR back + bottom squat w/ thoracic rotation | 1 | 60″+10ea | |
| SMR glutes + 2-arm big shoulder circles | 1 | 60″ea+10ea | – |
| MET CON | |||
| A1- Singles | 1 | 250 | |
| A2- MB OH throw | 1 | 20 | as needed |
| B1- Plate to overhead | 2 | 20 | |
| B2- Lateral band walk | 2 | 1L each | as needed |
| C1- SA KB swing to row | 3 | 15ea | |
| C2- High knees | 3 | 25ea | as needed |
| D1- Plate to overhead | 2 | 20 | |
| D2- Lateral band walk | 2 | 1L each | as needed |
| E1- Singles | 1 | 250 | |
| E2- MB OH throw | 1 | 20 | as needed |
| Pacer | |||
| F1- Sled push killer (PACER) | 4 | 1 | |
| F2- Dbl suitcase DL w/ biceps curl | 4 | ||
| F3- Jam ball UH toss | 4 | ||
| F4- DB roll-backs | 4 | ||
| F5- T plank | 4 | 45″ |
Sled push killer coach notes: push sled to first cone, run back to start; push sled to second cone, run back to start, etc.