| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Spiderman climb | 1 | 10ea | |
| Cat/cow | 1 | 15 | |
| Egyptians | 1 | 15ea | |
| Ankle walk | 1 | 10ea | – |
| Activation | |||
| Band pull-aparts (palms down) | 3 | 15 | |
| PVC squat | 3 | 15 | |
| Run | 3 | 100M | – |
| MET CON (go CW around gym) | |||
| A1- Wall Ball | 4 | 20″ | 10″ |
| A2- Battle rope- 2in/2out (anchor to sled) | 4 | 20″ | 10″ |
| A3- 1 KB deadlift | 4 | 20″ | 10″ |
| A4- TRX UH row | 4 | 20″ | 10″ |
| A5- SA DB snatch (left) | 4 | 20″ | 10″ |
| A6- SA DB snatch (right) | 4 | 20″ | 10″ |
| A7- Triceps dips | 4 | 20″ | 10″ |
| A8- Squat jumps (left) | 4 | 20″ | 10″ |
| A9- Bike sprint | 4 | 20″ | 10″ |
| A10- Squat to OH press | 4 | 20″ | 10″ |
| A11- Power step-ups (left) | 4 | 20″ | 10″ |
| A12- Power step-ups (right) | 4 | 20″ | 60″ |
| Abs | |||
| Side plank w/ band row | 3 | 15ea | |
| V sit | 3 | 30″ | |
| Plank w/ lat. Toe tap | 3 | 15ea | 60″ |