| Exercise | Sets | Reps | Rest |
| Activation: | |||
| Jump rope | 3 | 50 | |
| Mini Band SL hip extension | 3 | 10ea | |
| Jump rope | 3 | 50 | |
| 3-way band pull | 3 | 5ea | |
| Jump rope | 3 | 50 | |
| BW squat | 3 | 15 | 30″ |
| SMR & Mobility: | |||
| SMR back + Downward dog to cobra | 1 | 60″+15 | |
| SMR glutes + F/B hip swings | 1 | 45″ea+ 10ea/10ea | |
| SMR IT bands + Lateral hip swings | 1 | 45″ea+10ea/10ea | |
| SMR hamis + Infant squat | 1 | 60″+ 10 | |
| METCON (get as far as you can in 20 minutes) | |||
| A1- MB slams | 20/18/16/14/12… | ||
| A2- Pivoting KB swing | 5ea | ||
| A3- Push-ups | 20/18/16/14/12… | ||
| A4- Tire sledgehammer | 5ea | ||
| A5- Decline lying SL hip bridge | 20/18/16/14/12ea… | ||
| A6- BB hang snatch | 5 | ||
| Abs | |||
| B1- Partner throw downs | 3 | 10 | |
| B2- Partner plank and clap | 3 | 10ea | |
| B3- Partner MB feed and toss | 3 | 10 | 1′ |