| Exercise | Sets | Reps | Rest |
| SMR | |||
| LAX ball glute smash | 1 | 90″ea | |
| LAX ball pec smash | 1 | 60″ea | |
| Activation | |||
| Infant squat | 2 | 5 | |
| SL box squat | 2 | 10ea | |
| Band chest flies | 2 | 15 | |
| Downward dog push ups | 2 | 5 | |
| Wide-outs | 2 | 15 | – |
| EMOM | |||
| M1- SA DB snatch | 4 | 8ea | |
| M2- TM hill sprint | 4 | 30″ | |
| M3- Push-ups | 4 | 12 | |
| M4- BW SL squat (left) | 4 | 30″ | |
| M5- BW SL squat (right) | 4 | 30″ | – |
| You-go-I-go | |||
| A1- Landmine squat to press | 4 | 15 | |
| A2- MB Reverse OH throw | 4 | 10 | |
| A3- Jumping jacks + grapevine | 4 | 15+2L | |
| A4- Bear crawl w/ MB roll | 4 | 1/2 L | |
| A5- SL lateral line hops | 4 | 15ea | 30″ |
| Abs | |||
| B1- Hollow body hold | 3 | 30″ | |
| B2- Spiderman plank | 3 | 10ea | 45″ |