| Exercise | Sets | Reps | Rest |
| SMR & Mobility | |||
| SMR Quads + Komodo dragon | 1 | 60″+10ea | |
| SMR hamis + Sit-to-stand | 1 | 45″ea+10 | |
| SMR back + Cat/cow | 1 | 60″+15 | |
| LAX ball arch smash + Ankle circles | 1 | 60″ea+10ea/10ea | |
| Activation | |||
| PVC squat | 2 | 10 | |
| DB scap raise | 2 | 10 | – |
| Conditioning | |||
| Buy-in: 150 singles | |||
| A1- Wall ball | 10…1 | ||
| A2- KB Sumo deadlift to high pull | 10…1 | – | |
| Cash-out: 150 singles | |||
| AMRAP #1 | |||
| B1- KB swing | 5 mins | 10 | |
| B2- Squat jump | AMRAP | 10 | |
| B3- Band triceps pullback | 10 | – | |
| AMRAP #2 | |||
| C1- High plank jacks | 5 mins | 10 | |
| C2- Band biceps curl | AMRAP | 10 | |
| C3- Lateral bounds | 2L | – | |
| Abs | |||
| SA OH KB carry | 3 | 2L each | |
| Plank | 3 | 30″ | |
| Lying leg raise | 3 | 15 | 60″ |