| Exercise | Sets | Reps | Rest |
| Line drills + Mobility | |||
| 1&4 | 1 | 30″ | |
| 2&3 | 1 | 30″ | |
| Egyptians | 1 | 20ea | |
| 1,2,3 | 1 | 30″ | |
| 2,1,4 | 1 | 30″ | |
| Windshield wipers | 1 | 20ea | |
| 1,2,4,3 | 1 | 30″ | |
| 2,1,3,4 | 1 | 30″ | |
| Open the gate | 1 | 10ea | |
| Activation | |||
| Tempo squat (4010) | 3 | 15 | |
| High bear hold | 3 | 30″ | 30″ |
| MET CON | |||
| A1- Bosu skier jumps | 4 | 20″ | 10″ |
| A2- Kneeling DB shoulder press | 4 | 20″ | 10″ |
| A3- Power step-ups (left) | 4 | 20″ | 10″ |
| A4- Power step-ups (right) | 4 | 20″ | 10″ |
| A5- Alt. spiderman push-ups | 4 | 20″ | 10″ |
| A6- Bike sprint | 4 | 20″ | 10″ |
| A7- Band face pull | 4 | 20″ | 10″ |
| A8- Toe touches | 4 | 20″ | 10″ |
| A9- TRX SL squat (left) | 4 | 20″ | 10″ |
| A10- TRX SL squat (right) | 4 | 20″ | 10″ |
| A11- SA DB snatch (left) | 4 | 20″ | 10″ |
| A12- SA DB snatch (right) | 4 | 20″ | 60″ |
| Abs | |||
| Roll-to-elbow | 3 | 10ea | |
| Plank w/ alt. SL raise | 3 | 15ea | |
| 1/2 kneeling KB windmill | 3 | 10ea | 60″ |