| Exercise | Sets | Reps | Rest |
| Pull-up Challenge | |||
| SMR & Mobility | |||
| SMR back + 1/2 kneeling thoracic rotation | 1 | 60″+10ea | |
| SMR quads + Spiderman climb | 1 | 60″+10ea | |
| SMR glutes + SA big shoulder circles | 1 | 60″Ea+8ea/8ea | |
| SMR calves + Ankle circles | 1 | 60″+10ea/10ea | |
| Activation: You-Go-I-Go | |||
| BW squat to MB | 3 | 10 | |
| MB chest pass | 3 | 40 | |
| DB scap raise | 3 | 10 | |
| Dbl. knee tuck jumps | 3 | 10 | – |
| MET CON (get as far as you can in 20 minutes) | |||
| A1- DB squat to shoulder press | 20/18/16/14… | ||
| A2- Box Jumps | 5 | ||
| A3- MB slams | 20/18/16/14… | ||
| A4- Burpees | 5 | ||
| A5- DB Lateral lunge | 20/18/16/14EA… | ||
| A6- SA DB snatch | 5EA | 0-30″ | |
| Abs | |||
| SB plank w/ alt . Knee tuck | 3 | 10ea | |
| Russian twist | 3 | 15ea | 45″ |