| Exercise | Sets | Reps | Rest |
| Line Drills + Mobility/Activation | |||
| 1&4 | 1 | 30″ | |
| Shin box | 1 | 10ea | |
| 2&3 | 1 | 30″ | |
| Foam roller T spine | 1 | 15 | |
| 2,4,1 | 1 | 30″ | |
| Foam roller snow angels | 1 | 15 | |
| 1,3,2 | 1 | 30″ | |
| Ankel circles | 1 | 10ea/10ea | |
| 1,2,4,3 | 1 | 30″ | |
| High plank w/ alt. knee tuck | 1 | 10ea | |
| 2,1,3,4 | 1 | 30″ | |
| Alt. Reverse lunge | 1 | 10ea | |
| Met Con | |||
| A1- Sled push | 4 | 30″ | 15″ |
| A2- 1/2 kneeling Alt. SA band lat. Pulldown | 4 | 30″ | 15″ |
| A3- Alt. SL box squat | 4 | 30″ | 15″ |
| A4- Plank walk-up | 4 | 30″ | 30″ |
| Buy-in/Cash-out | |||
| Buy-in: Full TGU | 1 | 5ea | |
| B1- Power step-up | 4 | 10ea | |
| B2- Band triceps pullback | 4 | 20 | |
| B3- High plank jacks | 4 | 20 | |
| B4- Alt. Cossack squat | 4 | 10ea | 30″ |
| Cash-out: Full TGU | 1 | 5ea | |
| Abs | |||
| TRX plank | 3 | 30″ | |
| Russian twist | 3 | 30″ | |
| Advanced Bird dog | 3 | 30″ | 60″ |