| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Side-lying shoulder arc | 1 | 10ea | |
| Cat/cow | 1 | 15 | |
| Ankle walk | 1 | 10ea | |
| Mod. Froggies | 1 | 5ea | – |
| Tabata W.U. #1 | |||
| BW squat | 4 | 20″ | 10″ |
| Jumping jacks | 4 | 20″ | 10″ |
| Tabata W.U. #2 | |||
| DB scap raise | 4 | 20″ | 10″ |
| Out-out-in-in | 4 | 20″ | 10″ |
| Conditioning | |||
| B1- DB step-up | 5 | 6ea | |
| B2- DB Renegade row-burpee-curl-press | 5 | 7 | |
| B3- Side/side MB slams | 5 | 8ea | as needed |
| EMOM | |||
| A1- Wall ball | 3 | 10 | |
| A2- Roll-to-elbow | 3 | 4ea | |
| A3- Bosu up-up-down-down+ plank walk-up | 3 | 20+4 | |
| A4- Band face-pull | 3 | 20 | |
| A5- Lateral leaps + MB chest pass (use the small, hard MB’s) | 3 | 10ea+20 | – |