| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Alt. Seated hip rotation to half kneel | 2 | 5ea | |
| Egyptians | 2 | 20 | |
| Side/side head turn | 2 | 5ea | |
| Cat/cow | 2 | 10 | |
| You-go-I-go | |||
| Monster band forward walk | 3 | 1L | |
| Monster band Forward bound | 3 | 1L | |
| Monster band shuffle (L/R) | 3 | 1L each | |
| Monster band backward walk | 3 | 1L | – |
| **P1 goes through all the exercises then P2 goes** | |||
| AMRAP (20 minutes) | |||
| A1- Alt. lateral lunge | 10ea | ||
| A2- Lat. Line hops | 20ea | ||
| A3- Seated SA lat. Pulldown | 15ea | ||
| A4- Alt. Lunge jumps | 10ea | ||
| A5- SA waiter walk | 1L each | ||
| A6- Plate push | 4W | as needed | |
| Pyramid | |||
| B1- SA KB clean | 3to4 | 5ea | |
| B2- MB slams | 3to4 | 10 | |
| B3- KB swings | 3to4 | 15 | |
| REST 20″ | 20″ | ||
| B4- High plank jack | 3to4 | 15 | |
| B5- DB press-out | 3to4 | 10 | |
| B6- SL sit-to-stand | 3to4 | 5ea | 60″ |