| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Tabletop to tripod | 1 | 10ea | |
| Iso hip bridge w/ crossover reach | 1 | 10ea | |
| Standing ankle circles | 1 | 10ea/10ea | |
| PVC pass-through | 1 | 15 | – |
| Activation | |||
| DB bent-over rear delt. Flies | 2 | 12 | |
| BW squat to calf raise | 2 | 12 | |
| Shuffle | 2 | 2L | – |
| MET CON | |||
| A1- TM Run | 5 | 60″/50″/40″/30″/20″ | |
| A2- DB Renegade row -burpee-curl-press | 5 | 60″/50″/40″/30″/20″ | |
| A3- Lateral bounds | 5 | 60″/50″/40″/30″/20″ | |
| A4- Wall sit | 5 | 60″/50″/40″/30″/20″ | 60″ |
| Pacer | |||
| B1- Full KB raise (PACER) | 4 | 15 | |
| B2- Band row | 4 | ||
| B3- TRX squat jumps | 4 | ||
| B4- KB good morning | 4 | ||
| B5- Toe touches | 4 | 60″ | |
| Abs | |||
| High plank w/ alt. knee tuck | 3 | 10ea | |
| Ab rollers | 3 | 10 | 30″ |