| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Standing Ankle circles | 1 | 10ea/10ea | |
| Open the gate | 1 | 10ea | |
| Wall slides | 1 | 15 | |
| 1/2 kneeling thoracic rotation | 1 | 10ea | – |
| MB W.U | |||
| MB chest pass | 2 | 10 | |
| MB lateral throw | 2 | 10ea | |
| MB slams | 2 | 10 | |
| MB UH toss | 2 | 10 | 30″ |
| MET CON #1 | |||
| A1- SB hami curl | 3 | 40″ | 20″ |
| A2- 1KB high pull | 3 | 40″ | 20″ |
| A3- Plate OH hold | 3 | 40″ | 20″ |
| A4- Rower sprint | 3 | 40″ | 20″ |
| Singles | 1 | 100 | – |
| MET CON #2 | |||
| B1- Shuffle | 5 | 15″ | 15″ |
| B2- Hop-ups | 5 | 15″ | 15″ |
| B3- Hot feet | 5 | 15″ | 15″ |
| B4- Bear crawl | 5 | 15″ | 15″ |
| Singles | 1 | 100 | – |
| Abs | |||
| Weather vanes | 2to4 | 8ea | |
| Hanging knee tucks | 2to4 | 10 | 40″ |