| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Komodo dragons | 1 | 10ea | |
| Cat/cow | 1 | 20 | |
| Sit-to-stand | 1 | 15 | |
| Ankle circles | 1 | 15ea/15ea | – |
| Activation | |||
| PVC squat | 2 | 10 | |
| Lying DB chest flies | 2 | 10 | |
| Mtn. climbers | 2 | 15ea | |
| Jumping jacks | 2 | 20 | – |
| Combos | |||
| A1- Plate push | 1 | 6W | |
| A2- Eccentric push-ups (4″ to lower) | 4 | 8 | |
| A3- Dbl. suitcase Traveling lunge | 4 | 2L | – |
| *Rest 2 min. after completing all sets* | |||
| B1-Plate push | 1 | 6W | |
| B2- Eccentric BB inverted row (4″ to lower) | 4 | 8 | |
| B3- SB hami curl | 4 | 15 | – |
| *Rest 2 min. after completing all sets* | |||
| AMRAP x12 mins | |||
| C1- Rower sprint | 100M | ||
| C2- Goblet 1-1/4 squat | 15 | ||
| C3- TRX triceps extension | 10 | ||
| C4- Battle rope jumping jacks | 15 | ||
| C5- MB lateral throw | 10ea | ||
| C6- Sled drag | 1L | – | |
| Abs | |||
| D1- Plank w/ lateral toe tap | 3 | 10ea | |
| D2- Side-lying hip extension | 3 | 10ea | |
| D3- High pledge plank | 3 | 10ea | 60″ |