| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Head circles | 1 | 5ea | |
| SA big shoulder circles | 1 | 3ea/3ea | |
| Shin box | 1 | 10ea | |
| Activation | |||
| High plank hold + High T-plank rotation | 2 | 20″+ 3ea | |
| Wall sit | 2 | 30″ | |
| Grapevine | 2 | 4L | – |
| MET CON | |||
| move through for 5 mins.. | |||
| A1-Band squat to row | 10 | ||
| A2- Band biceps curl | 20 | – | |
| rest 2 mins | |||
| move through for 5 mins.. | |||
| B1- Band squat to row | 12 | ||
| B2- Band upright row | 15 | – | |
| rest 2 mins | |||
| move through for 5 mins.. | |||
| C1- Band squat to row | 14 | ||
| C2- Burpees | 10 | – | |
| Accessory | |||
| D1- SB hip bridge | 3 | 15 | |
| D2- Band chest press (3010) | 3 | 10 | 30″ |
| Abs | |||
| SB roll-out | 3 | 12 | |
| KB windmill | 3 | 8ea | |
| V- sit | 3 | 40″ | 60″ |