| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Neck circles (make them go SLOW) | 1 | 5ea | |
| Sit to stand | 1 | 15 | |
| Foam roller snow angels | 1 | 15 | |
| Foam roller T spine | 1 | 15 | – |
| Activation | |||
| Iso. Split squat | 3 | 30″ea | |
| 3-way band pull | 3 | 5ea | |
| Jumping jacks | 3 | 20 | – |
| Mini AMRAP Repeats | |||
| A1- Tire sledgehammer | 3 sets | 6ea | |
| A2- TRX biceps curls | 3 min | 10 | |
| A3- Slide board Reverse lunge | AMRAP | 6ea | – |
| *Rest 1 minute between each 3-minute work bout | |||
| B1- SA KB swing | 3 sets | 8ea | |
| B2- Hop-ups | 3 min | 10 | |
| B3- Squat to MB | AMRAP | 10 | – |
| *Rest 1 minute between each 3-minute work bout | |||
| C1- Battle rope – jumping jacks | 3 sets | 10 | |
| C2- SL box squat | 3 min | 6ea | |
| C3- UH BB inverted row | AMRAP | 10 | – |
| *Rest 1 minute between each 3-minute work bout | |||