| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Mod. Froggie to stand | 1 | 10 | |
| Cat/cow | 1 | 15 | |
| Knee drivers | 1 | 10ea | |
| Wall slides | 1 | 15 | – |
| Partner Monster band W.U. | |||
| Forward walk | 2 | 1L | |
| Backward walk | 2 | 1L | |
| Forward bounds | 2 | 1L | |
| Lateral walk | 2 | 1L each | |
| Lateral bounds | 2 | 1L each | – |
| *Partner 1 goes through everything, then partner 2 goes* | |||
| Ladder | |||
| A1- Dbl. KB clean | 10…1 | ||
| A2- Froggies | 10…1 | – | |
| EMOM | |||
| M1- TRX SL squat jumps | 4 | 10ea | |
| M2- Tire flip | 4 | 4 | |
| M3- Plate OH walk | 4 | 2L | |
| M4- Bike sprint | 4 | 30″ | |
| M5- Landmine squat to press | 4 | 15 | – |
| Abs | |||
| B1- Side plank | 3 | 30″ea | |
| B2- Lying leg raise | 3 | 15 | |
| B3- Spiderman plank | 3 | 10ea | 60″ |