| Exercise | Sets | Reps | Rest |
| Mobility | |||
| LAX ball arch smash | 1 | 90″ea | |
| Leg cradle | 1 | 10ea | |
| Komodo dragon | 1 | 10ea | |
| Quadruped thoracic rotation | 1 | 10ea | – |
| Activation | |||
| Traveling lunge | 2 | 2L | |
| Downward dog push up | 2 | 10 | |
| Russian twist | 2 | 15ea | – |
| Met Con | |||
| A1- Alt. TRX SL squat | 5 | 60″/50″/40″/30″/20″ | |
| A2- Stability ball hand-off | 5 | 60″/50″/40″/30″/20″ | |
| A3- MB slams | 5 | 60″/50″/40″/30″/20″ | |
| A4- Advanced Bird dog | 5 | 60″/50″/40″/30″/20″ | 1′ |
| You-Go-I-Go | |||
| B1- Power step up | 4 | 10ea | |
| B2- Hop-ups | 4 | 15 | |
| B3- Sit-outs | 4 | 7ea | |
| B4- MB lateral throw | 4 | 10ea | |
| B5- Alt. SA KB swing | 4 | 10ea | Rest 30″ after P2 finishes |