| Exercise | Sets | Reps | Rest |
| Warm-up | |||
| Jog+ Dynamic front rack stretch | 1 | 2L+10ea | |
| Jog + Infant squat | 1 | 2L+10 | |
| Jog + Komodo dragon | 1 | 2L+10ea | |
| Jog + Quadruped thoracic rotation | 1 | 2L+10ea | |
| Jog + Push-ups | 1 | 2L+10 | – |
| Combos | |||
| A1- Full Turkish get-up | 1 | 3ea | |
| A2- Contralateral SL RDL | 4 | 10ea | |
| A3- Wall ball | 4 | 15 | – |
| B1- Full Turkish get-up | 1 | 3ea | |
| B2- DB roll-backs | 4 | 15 | |
| B3- MB OH throw | 4 | 15 | – |
| C1- Full Turkish get-up | 1 | 3ea | |
| C2- SB hami curl | 4 | 15 | |
| C3- SA KB high pull | 4 | 15ea | – |
| MET CON | |||
| D1- Hop-ups | 3 | 30″ | 15″ |
| D2- 1/2 kneeling DB halo (Left) | 3 | 30″ | 15″ |
| D3- Bosu skier jumps | 3 | 30″ | 15″ |
| D4- 1/2 kneeling DB halo (Right) | 3 | 30″ | 15″ |
| Abs | |||
| Stir the pot | 3 | 10ea | |
| Plank w/ opp. Hip tap | 3 | 10ea | |
| Russian twist | 3 | 10ea | 60″ |