| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Heel Walk | 1 | 1L | |
| Toe walk | 1 | 1L | |
| Sit to stand | 1 | 10 | |
| Quadruped thoracic rotation | 1 | 10ea | |
| Egyptians | 1 | 10ea | – |
| Monster Band W.U. | |||
| Band good mornings | 2 | 10 | |
| Band chest press | 2 | 10 | |
| Band OH press | 2 | 10 | |
| Quadruped Band SL kick-back | 2 | 10ea | – |
| Mini AMRAP Repeats | |||
| A1- Battle rope – big waves | 3 sets | 12 | |
| A2- Goblet good morning | 3 min | 6 | |
| A3- 1/2 kneeling alt. SA band lat. Pulldown | AMRAP | 6ea | – |
| *Rest 1 minute between each 3-minute work bout | |||
| B1- Skier jumps | 3 sets | 12ea | |
| B2- Band SL hip ext. | 3 min | 12ea | |
| B3- TRX biceps curl | AMRAP | 12 | – |
| *Rest 1 minute between each 3-minute work bout | |||
| C1- Plate to OH | 3 sets | 12 | |
| C2- Band chest flies | 3 min | 12 | |
| C3- Toe touches | AMRAP | 15ea | – |
| *Rest 1 minute between each 3-minute work bout | |||