| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Side lying shoulder arc | 1 | 10ea | |
| Shin box | 1 | 10ea | |
| Bottom squat hold | 1 | 60″ | |
| 1/2 kneeling thoracic rotation | 1 | 10ea | |
| Ankle walk | 1 | 10ea | |
| Activation | |||
| Jog+ Split squat | 2 | 2L+5ea | |
| Jog+ Band lat. Pulldown | 2 | 2L+10 | |
| Jog+ Lying hip bridge | 2 | 2L+10 | |
| Jog+Band ext. shoulder rotation | 2 | 2L+10ea | – |
| Abs | |||
| Iso. Dead bug w/ SA KB OH hold | 3 | 20″ea | |
| Plank w/ Opp. Hip tap | 3 | 10ea | |
| Hanging knee tucks | 3 | 10 | 60″ |
| METCON | |||
| A1- 8ea Roll-to-elbow + Lunge complex (F/B lunge), until end | 3 | 60″ | |
| A2- 20 DB sumo deadlift+ Walking KB swing, until end | 3 | 60″ | 60″ |
| B1- 1L each SA racked carry + Jump rope, until end | 3 | 60″ | |
| B2- 15 Goblet Squat to MB + Full KB raise, until end | 3 | 60″ | 60″ |
| C1- MMF iso. Pull-up + Wide outs, until end | 3 | 60″ | |
| C2- 10ea Band SL hip extension + Jam ball slams, until end | 3 | 60″ | 60″ |