| Exercise | Sets | Reps | Rest |
| SMR & Mobility | |||
| SMR back+ Cat/cow | 1 | 60″+15 | |
| SMR quads + Open the gate | 1 | 60″+10ea | |
| SMR hamis + SA big shoulder circles | 1 | 60″ea + 5ea/5ea | |
| SMR glutes + Ankle circles | 1 | 60″ea + 10ea/10ea | |
| Activation | |||
| BW SL box squat | 3 | 7ea | |
| BW Alt. Reverse lunge | 3 | 7ea | |
| Crab walk (F/B) | 3 | 10ea/10ea | – |
| MET CON | |||
| A1- Side/side MB slams | 5 | 15ea | |
| A2- Alt. SA DB snatch | 5 | 5ea | |
| A3- Toe touches | 5 | 15ea | 45″ |
| Circuit | |||
| B1- Farmer’s walk | 3 | 100M | |
| B2- DB/KB deadlift | 3 | 25 | |
| B3- Rower or Run | 3 | 500M or 1.5 building lap | |
| B4- DB/KB racked squat | 3 | 25 | as needed |
| Abs | |||
| Straight arm side plank | 3 | 20-30″ea | |
| SB roll-out | 3 | 15 | |
| Knee grabs | 3 | 15 | 60″ |