| Exercise | Sets | Reps | Rest |
| SMR & Mobility | |||
| SMR glutes + Open the gate | 1 | 60″ea+10ea | |
| SMR calves + Knee drivers | 1 | 60″ea+10ea | |
| SMR lats + Foam roller T spine | 1 | 30″ea+15 | |
| SMR IT bands + Foam roller snow angels | 1 | 60″ea+15 | |
| Mini AMRAPS | |||
| A1- Decline lying hip bridge | 7 mins | 10 | |
| A2- Tire flips | 2 | ||
| A3- TRX push ups | 10 | – | |
| B1- DB Lateral lunge | 7 mins | 5ea | |
| B2- 1/2 kneeling SA band row | 10ea | ||
| B3- KB swing | 10 | – | |
| C1- Goblet 1-1/4 squat | 7 mins | 10 | |
| C2- Skier jumps (on small/medium stacking box) | 10ea | ||
| C3- MB slams | 10 | – | |
| D1- SL RDL | 7 mins | 5ea | |
| D2- DB hang clean | 10 | ||
| D3- SA DB push press | 10ea | – | |
| Abs | |||
| Russian twist | 3 | 15ea | |
| Lying leg raise | 3 | 12 | |
| Plank w/ opp. Hip tap | 3 | 10ea | 60″ |