| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Bottom squat w/ thoracic rotation | 1 | 10ea | |
| Side/side head tilt | 1 | 10ea | |
| PVC Pass-through | 1 | 15 | |
| Knee drivers | 1 | 10ea | – |
| Activation | |||
| Push-ups | 2 | 10 | |
| BW squat | 2 | 15 | |
| Traveling lunge | 2 | 2L | – |
| EMOM | |||
| M1- Box jumps | 3 | 8 | |
| M2- Landmine alt. 2-hand OH press | 3 | 10ea | |
| M3- Split squat | 3 | 10ea | |
| M4- TRX push-ups | 3 | 15 | |
| M5- Bike | 3 | 20″ | |
| M6- Band UH row | 3 | 30 | – |
| MET CON | |||
| Buy-in: 100 Singles | |||
| A1- Run | 4 | 100M | |
| A2- TRX Rear delt. Flies | 4 | 15 | |
| A3- Bosu skier jump | 4 | 20ea | |
| A4- MB Reverse OH throw | 4 | 10 | – |
| Cash-out: 100 Singles | |||
| Abs | |||
| Hollow Body hold | 3 | 25″ | |
| High Plank w/ sliding arm reach (use sliders and/or slide board) | 3 | 10ea | |
| SB Dead bug | 3 | 10ea | 60″ |