| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Sit-to-stand | 1 | 12 | |
| Komodo dragon | 1 | 10ea | |
| Cat/cow | 1 | 12 | |
| LAX ball arch smash | 1 | 45″ea | |
| Activation | |||
| Mini band SL hip extension | 2 | 10ea | |
| Band chest press | 2 | 10 | |
| Jumping jacks | 2 | 10 | |
| Squat jumps | 2 | 10 | – |
| AMRAP 20 | |||
| A1- American KB swing | 20 min | 20/18/16/14… | |
| A2- SL RDL | AMRAP | 5ea | |
| A3- Hop ups | 20/18/16/14… | ||
| A4- Box jumps | 5 | ||
| A5- Kneeling band lat. Pulldown | 20/18/16/14… | ||
| A6- MB lateral throw | 5ea | – | |
| MET CON | |||
| B1- Hot feet | 3 | 20″ | 20″ |
| B2- Push ups | 3 | 20″ | 20″ |
| B3- Isometric squat | 3 | 20″ | 20″ |
| Abs | |||
| Band paloff press | 3 | 10ea | |
| High pledge plank | 3 | 10ea | |
| Lying leg raise | 3 | 15 | 60″ |