| Exercise | Sets | Reps | Rest |
| SMR & Mobility | |||
| SMR IT bands + Komodo dragon | 1 | 45″ea+10ea | |
| SMR Back + Cat/cow | 1 | 60″+15 | |
| SMR Glutes + Infant squat | 1 | 45″ea+10 | |
| SMR calves + Knee drivers | 1 | 45″ea+10ea | |
| Activation | |||
| Jog+ PVC squat | 1 | 2L+15 | |
| Jog + Downward dog push ups | 1 | 2L+10 | |
| Jog + Jumping jacks | 1 | 2L+20 | |
| AMRAP 20 (get as far as you can) | |||
| A1- Step-ups | 20 min | 15ea…1ea | |
| A2- Wall ball | AMRAP | 5 | |
| A3- DB scap raise | 15…1 | ||
| A4- Chin ups | 5 | ||
| A5- Bosu skier jumps | 15ea…1ea | ||
| A6- Full KB raise | 5 | – | |
| Abs | |||
| Decline plank w/ alt. SA raise | 4 | 10ea | |
| V sit | 4 | 30″ | |
| 1/2 kneeling KB windmill | 4 | 10ea | 60″ |