| Exercise | Sets | Reps | Rest |
| Mobility + Activation | |||
| Wall slides | 2 | 10 | |
| Knee drivers | 2 | 10ea | |
| Quadruped thoracic rotation | 2 | 10ea | |
| Sit to stand | 2 | 10 | |
| Calf raises | 2 | 20 | |
| PVC squat | 2 | 10 | |
| 3-way band pull | 2 | 10ea | – |
| Mini AMRAPs | |||
| A1- Tire sledgehammer | 7 mins | 8ea | |
| A2- Iso. Pull-up | failure | ||
| A3- F/B line hops | 20ea | – | |
| B1- Band squat to row | 7 mins | 15 | |
| B2- Alt. SA KB swing | 5ea | ||
| B3- X hops | 10 | – | |
| C1- DB curl to press | 7 mins | 10 | |
| C2- Mtn. climbers | 15ea | ||
| C3- Dbl. knee tuck jumps | 5 | – | |
| D1- Goblet 1-1/4 squat | 7 mins | 10 | |
| D2- Rower sprint | 10 cals | ||
| D3- Bosu up-up-down-down | 20 | – | |
| Abs | |||
| High pledge plank | 3 | 12ea | |
| Lying leg raise | 3 | 12 | |
| Plank w/ opp. Hip tap | 3 | 12ea | 60″ |