| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Ankle walk | 1 | 10ea | |
| Big shoulder circles | 1 | 5ea/5ea | |
| Fire hydrants | 1 | 5ea/5ea | |
| Downward dog to up-dog | 1 | 10 | |
| Activation | |||
| Banded kneeling hip extension | 3 | 12 | |
| SL calf raise | 3 | 10ea | |
| Band pull-aparts | 3 | 12 | – |
| Pacer | |||
| P1- Empty BB RDL + Hang high pull + hang clean (COMPLEX) | 4 | 6+6+6 | |
| P2- Singles | 4 | until P1 finishes | rest 60″ |
| E2min on 2min | |||
| A1- Lateral band walk | 4 | 10ea | |
| A2- BB inverted row | 4 | 10 | |
| A3- Run | 4 | 100M | |
| E2min on 2min | |||
| B1- BW Elevated split squat | 4 | 5ea-10ea | |
| B2- Boxer halo | 4 | 5ea | |
| B3- High plank jacks | 4 | 15 | |
| Abs | |||
| High pledge plank | 3 | 10ea | |
| Lateral band chop | 3 | 10ea | |
| High plank w/ KB pull-through | 3 | 10ea | 60″ |