| Exercise | Sets | Reps | Rest |
| Mobility | |||
| BB triceps smash | 1 | 60″ea | |
| Sit-to-stand | 1 | 15 | |
| Foam roller snow angels | 1 | 15 | |
| Foam roller T spine | 1 | 15 | |
| Knee drivers | 1 | 10ea | – |
| Partner Band W.U. | |||
| Fwd. walk | 2 | 1L | |
| Lateral walk | 2 | 2L | |
| Backward walk | 2 | 1L | |
| High knees | 2 | 1L | – |
| EMOM | |||
| M1- Mtn. climbers | 4 | 20ea | |
| M2- KB goblet clean to OH press | 4 | 15 | |
| M3- Shuffle w/ hop-up | 4 | 8W | |
| M4- Plate OH hold | 4 | 40″ | – |
| Ladder | |||
| A1- Alt. SA KB swing | 3 | 20/15/10 | |
| A2- MB OH throw | 3 | 20/15/10 | |
| A3- Band triceps pullback | 3 | 20/15/10 | 30-60″ |
| Abs | |||
| Partner throw-downs | 3 | 10 | |
| Partner plank and clap | 3 | 10ea | 30″ |