| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Spiderman climb | 1 | 10ea | |
| Ankle walk | 1 | 10ea | |
| Scaption, from toes | 1 | 15 | |
| Side-to-side head TURN | 1 | 5ea | |
| Activation | |||
| Scap pull-ups | 2 | 10 | |
| 3-way band pull | 2 | 8ea | |
| Cossack squat | 2 | 10ea | – |
| Tabata | |||
| A1- Jump rope | 4 | 20″ | 10″ |
| A2- Plate OH hold | 4 | 20″ | 10″ |
| EMOM | |||
| B1- MB OH throw | 5 | 12 | |
| B2- Pull-ups | 5 | 5 | |
| B3- SA KB swing to row | 5 | 8ea | |
| B4- DB sumo deadlift | 5 | 15 | – |
| Tabata | |||
| C1- Goblet lateral lunge (left) | 2 | 20″ | 10″ |
| C2- Goblet lateral lunge (right) | 2 | 20″ | 10″ |
| C3- Spiderman push-ups | 2 | 20″ | 10″ |
| C4- 1KB squat jump | 2 | 20″ | 10″ |
| Abs | |||
| High Plank w/ KB pull-through | 3 | 10ea | |
| Lying flutter kicks | 3 | 20ea | |
| Plank w/ opp. Hip tap | 3 | 10ea | 60″ |