| Exercise | Sets | Reps | Rest |
| Warm up | |||
| Shuffle + Scap pull ups+ L stretch | 2 | 2L+10+10ea | |
| Grapevine + PVC RDL + sit to stand | 2 | 2L+10+10 | |
| A skip+ Supermans + Quadruped thoracic rotation | 2 | 2L+10+10ea | |
| Sprint/back pedal + Calf raises + ankle circles | 2 | 2L+15+10ea/10ea | |
| MET CON | |||
| A1- Singles | 1 | 100 | |
| A2- T push-ups | 1 | 10ea | – |
| B1- Donkey kicks | 2 | 10ea | |
| B2- Landmine squat to press | 2 | 20 | – |
| C1- Sled push + back pedal | 3 | 1L+1L | |
| C2- RDL w/ bent-over row | 3 | 15 | – |
| D1- Donkey kicks | 2 | 10ea | |
| D2- Landmine squat to press | 2 | 20 | – |
| E1- Singles | 1 | 100 | |
| E2- T push ups | 1 | 10ea | – |
| Finisher | |||
| Run/Row | 3 | 2’/90″/60″ | |
| Dbl. knee tuck jumps | 3 | 15/12/10 | |
| Side plank | 3 | 30″ea | |
| Hanging leg raises | 3 | 15 | |
| Bear crawl | 3 | 1L | 60″ |
| Stretch |