| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Knee drivers | 1 | 10ea | |
| Wall slides | 1 | 15 | |
| Close the gate | 1 | 10ea | |
| Bottom squat w/ thoracic rotation | 1 | 10ea | – |
| Activation | |||
| A-skip | 2 | 2L | |
| Mnstr band upright row | 2 | 10 | |
| Lateral bound | 2 | 2L | |
| Mnstr band good morning | 2 | 10 | |
| High skip | 2 | 2L | |
| Mnstr band bent-over row | 2 | 10 | – |
| MET CON | |||
| A1- SA KB high pull | 7 | 7ea | |
| A2- MB OH throw | 7 | 7 | |
| A3- Band triceps pullback | 7 | 7 | – |
| B1- Alt. SA KB swing | 7 | 6ea | |
| B2- MB UH throw | 7 | 6 | |
| B3- DB seated L shoulder press | 7 | 6 | – |
| C1- Burpees | 7 | 5 | |
| C2- MB lateral throw | 7 | 5ea | |
| C3- Band Alt. SA UH row (heavy) | 7 | 5ea | – |
| Abs | |||
| Plank walk-up | 3to4 | 7ea | |
| Penguins | 3to4 | 15ea | 45″ |