| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Foam roller T spine | 1 | 15 | |
| Foam roller snow angels | 1 | 15 | |
| Infant squat | 1 | 15 | |
| LAX ball foot arch smash | 1 | 60″Ea | |
| Activation | |||
| BW Traveling lunge | 3 | 2L | |
| SA DB shoulder press | 3 | 10ea | |
| X hops | 3 | 10 | – |
| MET CON | |||
| A1- Alt. Tire sledgehammer | 3 | 30″ | 30″ |
| A2- Alt. SL box squat | 3 | 30″ | 30″ |
| A3- Jumping jacks | 3 | 30″ | 30″ |
| A4- Band biceps curl | 3 | 30″ | 30″ |
| A5- Bosu skier jumps | 3 | 30″ | 30″ |
| A6- Plate OH hold | 3 | 30″ | 30″ |
| Add one rep every set (15 mins) | |||
| B1- Wall ball | 2/3/4… | ||
| B2- SL RDL | 2ea/3ea/4ea.. | ||
| B3- Alt. SA KB clean | 2ea/3ea/4ea.. | ||
| B4- Inch worm | 2/3/4… | ||
| B5- Row | 80M | – | |
| Abs, if needed | |||
| SB roll-out | 30″ | ||
| High plank macarena | 30″ | 30″ |