| Exercise | Sets | Reps | Rest |
| SMR & Mobility | |||
| SMR Hamis + Spiderman climb | 1 | 60″+8ea | |
| SMR Back + Quadruped thoracic rotation | 1 | 60″+10ea | |
| SMR IT band + Komodo dragon | 1 | 60″ea+10ea | |
| Lax ball arch smash + Ankle walk | 1 | 60″ea+10ea | – |
| Activation | |||
| 3-way band pull | 2 | 5ea | |
| Split squat | 2 | 10ea | |
| Grapevine | 2 | 2L | – |
| 7 Down | |||
| Sprint + knee grabs | 1 | 7L+7 | |
| Sprint + knee grabs | 1 | 6L+6 | |
| “” | 1 | 5L+5 | |
| “” | 1 | 4L+4 | |
| “” | 1 | 3L+3 | |
| “” | 1 | 2L+2 | |
| “” | 1 | 1L+1 | – |
| You-Go-I-Go | |||
| A1- Sled forward drag | 3to4 | 1L | |
| A2- Pull-ups | 3to4 | 12 | |
| A3- KB goblet clean | 3to4 | 15 | |
| A4- BW Elevated split squat | 3to4 | 10ea | |
| A5- High plank jacks | 3to4 | 20 | |
| A6- Downward dog push-ups | 3to4 | 8 | 30″ |
| A7- SL F/B line hops | 3to4 | 15ea/15ea | |
| TABATA | |||
| B1- Singles | 4 | 20″ | 10″ |
| B2- DB press-out | 4 | 20″ | 10″ |
| Abs | |||
| Plank w/ hip tap | 3 | 10ea | |
| V sit w/ MB figure 8 | 3 | 30″ | |
| SB dbl. knee tuck | 3 | 10 | 60″ |