| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Knee drivers | 1 | 10ea | |
| L stretch | 1 | 10ea | |
| Shin box | 1 | 10ea | |
| Quadruped Elbow-to-knee | 1 | 10ea | – |
| Activation | |||
| Iso. Split squat | 2 | 30″ea | |
| Plank walk-up | 2 | 30″ | |
| calf raises | 2 | 30″ | |
| Jump rope | 2 | 30″ | |
| EMOM | |||
| A1- Wall ball | 5 | 12 | |
| A2- Mini band SL hip extension | 5 | 10ea | |
| A3- Bosu Burpee w/ OH press | 5 | 8to10 | |
| A4- Rower sprint | 5 | 30″ | – |
| You-go-I-go | |||
| B1- Sled push/back pedal | 4 | 1L/1L | |
| B2- Partner Monster band shuffle | 4 | 2L | |
| B3- DB rear delt. Flies | 4 | 15 | |
| B4- Squat to MB | 4 | 15 | |
| B5- Lateral line hops | 4 | 15ea | 30″ |