| Exercise | Sets | Reps | Rest |
| SMR & Mobility | |||
| SMR hamis + Lat. Step over bench | 1 | 60″ + 10ea | |
| SMR quads + Heel walk + toe walk | 1 | 60″ + 1L+1L | |
| SMR back + Spiderman climb w/ rotation | 1 | 60″+10ea | |
| SMR adductors + Side lying shoulder arc | 1 | 60″ea + 10ea | |
| EMOM | |||
| M1- Lunge jumps | 4 | 10ea | |
| M2- KB swing + 1KB OH press | 4 | 15+10 | |
| M3- MB UH toss + push ups | 4 | 10+10 | |
| M4- Iso. Pull up, to failure | 4 | 45″ cap | – |
| MET CON | |||
| C1- TM sprint | 5 | 60″/50″/40″/30″/20″ | |
| C2- High plank w/ KB pull-through | 5 | 60″/50″/40″/30″/20″ | |
| C3- Rower sprint | 5 | 60″/50″/40″/30″/20″ | |
| C4- V sit w/ MB figure 8 (use small MB’s) | 5 | 60″/50″/40″/30″/20″ | 1′ |