| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Sit-to-stand | 1 | 15 | |
| Scaption, from toes | 1 | 15 | |
| Bent over thoracic rotation | 1 | 10ea | |
| Side/side head tilt | 1 | 10ea | |
| Activation | |||
| Shuffle | 2 | 2L | |
| 3-way band pull | 2 | 10ea | |
| Monster band quadruped hip extension | 2 | 10ea | |
| Scap pull ups | 2 | 10 | – |
| MET CON | |||
| A1- Run | 10 | 100M | |
| A2- Pull ups | 10 | 8 | |
| A3- DB cleans | 10 | 7 | |
| A4- Push ups | 10 | 6 | as needed |
| AMRAP, with time left | |||
| B1- High knees | 20ea | ||
| B2- SA farmer walk | 2L ea. | ||
| B3- SL lateral line hops | 15ea/15ea | ||
| B4- Plank w/ finger tap | 10ea | ||
| B5- Full KB raise | 15 | ||
| B6- Mermaid sit-up | 10ea | as needed |