| Exercise | Sets | Reps | Rest |
| SMR & Animal walks | |||
| SMR Quads + Duck walk | 1 | 60″+ 1L | |
| SMR hami’s + Bear crawl | 1 | 60″EA +1L | |
| SMR back + Crab walk | 1 | 60″ + 1L | |
| SMR calves + Inch worm | 1 | 45″EA + 1L | – |
| Activation | |||
| PVC RDL | 2 | 10 | |
| Bottom squat hold | 2 | 45″ | |
| 3-way band pull | 2 | 8 EA | |
| F/B line hops | 2 | 20 EA | – |
| MET CON | |||
| A1- Sled push | 4 | 20″ | 10″ |
| A2- TRX rear delt. Flies | 4 | 20″ | 10″ |
| A3- Sled reverse drag | 4 | 20″ | 10″ |
| A4- Band biceps curl | 4 | 20″ | 10″ |
| A5- Bike | 4 | 20″ | 10″ |
| A6- Froggies | 4 | 20″ | 10″ |
| A7- SB DB hip thruster | 4 | 20″ | 10″ |
| A8- Mtn. climbers | 4 | 20″ | 10″ |
| A9- Band straight arm pulldown | 4 | 20″ | 10″ |
| A10- Jump rope | 4 | 20″ | 1-2′ |
| Abs | |||
| B1- “V” sit | 3 | 30″ | |
| B2- Side plank | 3 | 30″ea | |
| B3- Plank w/ alt. SL raise | 3 | 30″ | 60″ |