| Exercise | Sets | Reps | Rest |
| Mobility | |||
| L stretch | 1 | 10ea | |
| Bent-over thoracic rotation | 1 | 10ea | |
| Knee drivers | 1 | 10ea | – |
| LAX seated glute smash | 1 | 90″ea | |
| Partner MB Warm Up | |||
| MB slam to partner | 3 | 10 | |
| MB squat w/ chest pass | 3 | 10 | |
| MB lateral throw | 3 | 10ea | – |
| Partner Pacer | |||
| A1 (Pacer)- BB Hang clean Clean + BB alt. Reverse lunge (CHAIN) | 4 | 8 | |
| A2- Partner 2 does singles until Partner 1 finishes | 45″ | ||
| HIIT | |||
| B1- Sled push | 3to4 | 40″ | 20″ |
| B2- BW squat to MB | 3to4 | 40″ | 20″ |
| B3-TRX triceps extension | 3to4 | 40″ | 20″ |
| B4- Bosu up-up-down-down | 3to4 | 40″ | 20″ |
| B5- Rower sprint | 3to4 | 40″ | 60″ |