| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Infant squat | 1 | 10 | |
| PVC pass-through | 1 | 15 | |
| 1/2 kneeling thoracic rotation | 1 | 10ea | |
| Partner Relay W.U. | |||
| KB goblet clean | 3 | 8 | |
| Sprint | 3 | 1L | |
| Back pedal | 3 | 1L | |
| Broad jump | 3 | 1L | |
| Crab walk | 3 | 1L | – |
| Mini AMRAPs | |||
| A1- Tire sledgehammer | 7 mins | 8ea | |
| A2- SL Lower downs | 5ea | ||
| A3- Kneeling band row | 10 | – | |
| B1- Squat jumps | 7 mins | 10 | |
| B2- 1/2 kneeling boxer halo | 8ea | ||
| B3- Wall sit | 20″ | – | |
| C1- Side/side MB slams | 7 mins | 5ea | |
| C2- Lying MB chest pass | 10 | ||
| C3- Squat to MB | 10 | – | |
| D1- Mini step hops | 7 mins | 15 | |
| D2- Renegade row | 8ea | ||
| D3- SB SL hami curl | 5ea | – | |
| Abs | |||
| Iso advanced bird dog | 3to4 | 20-30″ea | |
| Lying leg raise | 3to4 | 15 | 45″ |