| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Spiderman climb w/ thoracic rotation | 1 | 10ea | |
| L stretch | 1 | 10ea | |
| Ankle circles | 1 | 10ea/10ea | |
| Side-to-side head turn | 1 | 10ea | |
| Activation | |||
| Walking sled push + sled drag | 3 | 1L each | |
| Bent-over I’s, Y’s, and T’s | 3 | 5ea | |
| PVC squat | 3 | 10 | |
| Band row | 3 | 10 | – |
| Tabata | |||
| A1- Rower sprint | 4 | 20″ | 10″ |
| A2- Out-out-in-in | 4 | 20″ | 10″ |
| KB Complex | |||
| B1- KB goblet clean | 5 | 10 | |
| B2- KB OH press | 5 | 10 | |
| B3- KB goblet squat | 5 | 10 | |
| B4- KB bent-over row | 5 | 10 | 1′ |
| Tabata | |||
| C1- KB high pull | 4 | 20″ | 10″ |
| C2- Hot feet | 4 | 20″ | 10″ |
| Pacer (10 minutes) | |||
| P1- Wall sit | until P2 finishes | ||
| P2- Jam ball hop-up to OH press | 8 | ||
| High plank w/ alt. knee tuck | 10ea | 30″ | |
| Abs | |||
| Hollow body hold | 3 | 30″ | |
| High plank w/ lat. Hand tap | 3 | 10ea | |
| Penguins | 3 | 15ea | 60″ |