| Exercise | Sets | Reps | Rest |
| SMR & Mobility | |||
| SMR IT band + Mod. Froggies | 1 | 60″ea+10ea | |
| SMR hamis + 2 arm big shoulder circles | 1 | 60″ea+10ea | |
| SMR back + Bottom squat w/ thoracic rotation | 1 | 60″+10ea | |
| SMR shins + Ankle circles | 1 | 60″+10ea/10ea | – |
| Activation | |||
| KB high pull | 3 | 10 | |
| KB press-out | 3 | 10 | |
| BW Split squat | 3 | 10ea | |
| Seal jacks | 3 | 20 | – |
| MET CON | |||
| A1- BB hang clean (empty bar) | 4 | 20″ | 10″ |
| A2- MB OH throw | 4 | 20″ | 10″ |
| A3- Hanging knee tucks | 4 | 20″ | 10″ |
| A4- Power step-ups (left) | 4 | 20″ | 10″ |
| A5- Power step-ups (right) | 4 | 20″ | 10″ |
| A6- Triceps dips | 4 | 20″ | 10″ |
| A7- “X” hops | 4 | 20″ | 10″ |
| A8- TRX row | 4 | 20″ | 10″ |
| A9- Mini step hops | 4 | 20″ | 10″ |
| A10- Sit-outs | 4 | 20″ | 10″ |
| A11- Bike sprint | 4 | 20″ | 10″ |
| A12- Goblet squat | 4 | 20″ | 60″ |
| Abs | |||
| Spiderman plank | 3 | 10ea | |
| V sit | 3 | 30″ | |
| Plank w/ hip tap | 3 | 10ea | 60″ |