| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Dynamic front rack stretch | 1 | 10ea | |
| Downward dog to cobra | 1 | 15 | |
| Bottom squat hold | 1 | 60″ | |
| Calf raises | 1 | 20 | – |
| Monster band W.U. | |||
| Mnstr. Band Quadruped SL kick-back | 2 | 15ea | |
| Mnstr. band chest press | 2 | 20 | |
| Mnstr. Band bent over row | 2 | 20 | |
| Mnstr. Band squat | 2 | 20 | – |
| Ladder | |||
| A1- DB hang clean | 10…1 | ||
| A2- Froggies | 10…1 | as needed | |
| Circuit | |||
| B1- Battle rope slams | 4 | 20 | |
| B2- Elevated split squat | 4 | 10ea | |
| B3- Mtn. Climbers | 4 | 20ea | |
| B4- MB push ups | 4 | 15 | |
| B5- Tire sledgehammer | 4 | 10ea | |
| B6- Wide outs | 4 | 20 | |
| B7- Lateral jump over BB | 4 | 5ea | 60″ |
| Abs | |||
| High pledge plank | 3 | 15ea | |
| Side lying hip extension | 3 | 10ea | |
| SA OH walk | 3 | 1L ea. | 45″ |