| Exercise | Sets | Reps | Rest |
| SMR- member choice | 5 mins | ||
| Activation | |||
| Scap pull ups | 3 | 10 | |
| 1-1/4 BW squat | 3 | 10 | |
| Grapevine | 3 | 2L | |
| lateral bound | 3 | 2L | |
| MET CON | |||
| A1- Knees to elbows | 8 | 6 | |
| A2- MB slams | 8 | 6 | |
| A3- Boxer halo | 8 | 6ea | – |
| B1- SB SL hami curl | 8 | 5ea | |
| B2- Ecc. TRX row (4″ to extend) | 8 | 5 | |
| B3- MB UH throw | 8 | 5 | – |
| C1- SA KB clean | 8 | 4ea | |
| C2- MB lateral throw | 8 | 4ea | |
| C3- Ecc. Squat to MB | 8 | 4 | – |
| Abs | |||
| Lying leg raise | 3 | 10 | |
| Iso.BW Dead bug (press opp. Hand & knee into each other) | 3 | 15″ea | |
| Plank w/ opp. Hip tap | 3 | 10ea | 45″ |