| Exercise | Sets | Reps | Rest |
| SMR & Mobility | |||
| SMR Back + 1/2 kneeling thoracic rotation | 60″+10ea | ||
| SMR IT bands + Open the gate | 45″ea+10ea | ||
| SMR lats + Wall slides | 45″ea+15 | ||
| SMR quads+ Ankle walk | 60″+10ea | ||
| Activation | |||
| Plate running drill | 2 | 15ea | |
| Monster band chest press | 2 | 10 | |
| Monster band shoulder press | 2 | 10 | – |
| Chipper | |||
| A1- Run/row | 1 | 800M | |
| A2- Pull ups | 1 | 50 | |
| A3- Dbl. KB clean and press | 1 | 50 | |
| A4- Push ups | 1 | 50 | |
| A5- Run/ row | 1 | 800M | – |
| MET CON | |||
| B1- 30ea Mtn. climbers + DB pullover, until time | 3 | 60″ | |
| B2- 15ea Standing Monster band SL hip extension + Singles | 3 | 60″ | 60″ |
| C1- Lateral bounds | 3 | 60″ | |
| C2- 15 Monster band biceps curl + Traveling lunge, until time | 3 | 60″ | 60″ |