| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Fire hydrants | 1 | 5ea/5ea | |
| Downward dog to up dog | 1 | 15 | |
| Wall slides | 1 | 15 | |
| Ankle walks | 1 | 10ea | – |
| Partner MB Warm up | |||
| MB sit up and toss | 3 | 10 | |
| MB slams | 3 | 10 | |
| MB lateral throw | 3 | 10 | |
| MB squat and toss | 3 | 10 | – |
| MET CON #1 | |||
| A1- 1/2 kneeling alt. SA band row | 4 | 40″ | 20″ |
| A2- Bike Sprint | 4 | 40″ | 20″ |
| A3- Sprint 1L+ Back pedal 1L+ Shuffle 2L (repeat until time) | 4 | 40″ | 20″ |
| MET CON #2 | |||
| B1- SA DB snatch (left) | 5 | 15″ | 15″ |
| B2- SA DB snatch (right) | 5 | 15″ | 15″ |
| B3- Band biceps curl | 5 | 15″ | 15″ |
| B4- High knees | 5 | 15″ | 15″ |
| B5- Wide outs | 5 | 15″ | 15″ |
| Abs | |||
| Plank | 3 | 30″ | |
| Hollow body hold | 3 | 30″ | |
| Farmer’s walk | 3 | 4L | 60″ |