| Exercise | Sets | Reps | Rest |
| Warm up: Animal Walks | |||
| Crab walk | 1 | 1 length | |
| Reverse bear crawl | 1 | 1 length | |
| Duck walk | 1 | 1 length | |
| Groiners (a.k.a Froggies) | 1 | 1 length | |
| Inch worm | 1 | 1 length | – |
| SMR + Mobility | |||
| SMR back + Quadruped thoracic rotation | 1 | 60″ + 10ea | |
| SMR IT band + PVC pass through | 1 | 45″each+15 | |
| SMR Hami’s + Lateral hip swings | 1 | 45″ea+10ea/10ea | |
| SMR Glutes+ Sit-to-stand | 1 | 45″ea+ 15 | – |
| METCON | |||
| A1- KB squat jump | 4 | 20″ | 10″ |
| A2- Push-ups | 4 | 20″ | 10″ |
| A3- KB goblet clean | 4 | 20″ | 10″ |
| A4- KB high plank pull-through | 4 | 20″ | full recovery |
| Ladder | |||
| B1- Goblet good morning | 10…4 | ||
| B2- SA DB snatch | 10…4ea | ||
| B3- TRX row | 10…4 | ||
| B4- Hop-ups | 10…4 | ||
| B5- Alt. Reverse lunge | 10…4ea | as needed | |
| Abs | |||
| C1- Band paloff hold | 3 | 20″Ea | |
| C2- Plank w/ lat. Toe tap | 3 | 40″ | |
| C3- Kneeling walk-out | 3 | 40″ | 1′ |