| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Leg cradle | 1 | 10ea | |
| Egyptians | 1 | 10ea | |
| Cat/cow | 1 | 15 | – |
| Activation | |||
| BW Traveling lunge | 2 | 2L | |
| DB scap raise | 2 | 12 | |
| Grapevine | 2 | 2L | |
| Jumping jacks | 2 | 20 | – |
| EMOM #1 | |||
| M1- Power step-ups | 3 | 15ea | |
| M2- DB hang clean + froggies | 3 | 10+5 | |
| M3- Rower sprint | 3 | 120M | – |
| EMOM #2 | |||
| M1- Sled push | 3 | 2L | |
| M2- Toe touches + DB biceps curls | 3 | 15ea+10 | |
| M3- 1KB RDL to goblet clean to OH press (chain) | 3 | 15 | – |
| Conditioning: Pyramid | |||
| A1- DB squat to shoulder press | 5 | 10/20/30/20/10 | |
| A2- Elevated push-ups | 5 | 10/20/30/20/10 | – |
| Abs | |||
| Lying leg raise | 3 | 15 | |
| SA OH walk | 3 | 1L ea. | 30″ |