| Exercise | Sets | Reps | Rest | |
| SMR & Activation | ||||
| SMR calves + calf raises | 30″ea/ 30″ | |||
| SMR glutes + Monster band kick-back | 30″ea/ 30″ea | |||
| SMR back + Cat/cow | 60″/ 30″ | |||
| SMR quads + Active Sampson stretch | 60″/ 30″ | |||
| Abs: | ||||
| KB windmill | 3 | 8ea | ||
| DB Dead bug | 3 | 10ea | 30″ | |
| Conditioning | ||||
| A1- Band shoulder press | 8 | 7 | ||
| A2- High knees | 8 | 7ea | ||
| A3- High plank jacks | 8 | 7 | – | |
| B1- TRX row | 8 | 6 | ||
| B2- Dbl. KB clean | 8 | 6 | ||
| B3- Alt. Reverse lunge | 8 | 6ea | – | |
| C1- Push-ups | 8 | 5 | ||
| C2- Squat jumps | 8 | 5 | ||
| C3- Wall ball | 8 | 5 | – | |
| EMOM | ||||
| M1- Plate push | 3to5 | 4 widths | ||
| M2- MB underhand throws | 3to5 | 15 | ||
| M3- Plank | 3to5 | failure OR until 45″ | ||
| M4- SL lateral line hops | 3to5 | 20ea | ||