| Exercise | Sets | Reps | Rest |
| SMR & Mobility | |||
| LAX glute smash | 1 | 90″ea | |
| LAX arch smash | 1 | 60″ea | |
| LAX pec smash | 1 | 45″ea | |
| Egyptians | 1 | 10ea | |
| Open the gate | 1 | 10ea | |
| “T” spine (on foam roller) | 1 | 15 | – |
| Activation | |||
| Scap pull-ups | 2 | 10 | |
| Band chest press | 2 | 10 | |
| Cossack squat | 2 | 5ea | |
| Squat jumps | 2 | 10 | – |
| Pacer | |||
| A1- Burpees (PACER) | 5 | 12 | |
| A2- MB chest pass (hard MBs) | 5 | ||
| A3- Sled pull | 5 | ||
| A4- TRX Push-ups | 5 | 30″ | |
| 100 Challenge | |||
| B1- SA KB swing to row | 5 | 10ea | |
| B2- BW squat | 5 | 20 | |
| B3- Pull-ups | 5 | 20 | |
| B4- Lateral leaps | 5 | 10ea | |
| B5- Bosu up-up-down-down | 5 | 20 | 60″ |
| Abs | |||
| C1- Bird dog | 3 | 10ea | |
| C2- Lying flutter kicks | 3 | 20ea | |
| C3- High plank w/ lat. Hand tap (hand-to-hand) | 3 | 10ea | 60″ |