| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Open the gate | 2 | 5ea | |
| Bent-over thoracic rotation | 2 | 5ea | |
| SA big shoulder circles (F/B) | 2 | 5ea/5ea | |
| Seated ankle circles (CW/CCW) | 2 | 5ea/5ea | |
| Activation | |||
| Downward dog push up | 3 | 5 | |
| Alt. reverse lunge | 3 | 5ea | – |
| Mini AMRAP Repeats | |||
| A1- Rower sprint | 3 sets | 5 cals | |
| A2- Alt. Lunge jumps | 3 min | 5ea | |
| A3- Push-up bottom hold | AMRAP | max. | – |
| *Rest 1 minute between each 3-minute work bout | |||
| B1- Iso. Pull up | 3 sets | max. | |
| B2- Donkey kicks | 3 min | 5ea | |
| B3- High plank jacks | AMRAP | 10 | – |
| *Rest 1 minute between each 3-minute work bout | |||
| C1- SL box squat | 3 sets | 5ea | |
| C2- SA KB swing to row | 3 min | 5ea | |
| C3- Lateral leaps | AMRAP | 10ea | – |
| *Rest 1 minute between each 3-minute work bout |