| Exercise | Sets | Reps | Rest |
| Mobility | |||
| LAX ball arch smash | 1 | 60″ea | |
| PVC pass through | 1 | 10 | |
| 1/2 kneeling thoracic rotation | 1 | 10ea | |
| Shin box to kneel | 1 | 10ea | – |
| Dynamic W.U. | |||
| Sprint | 4 | 1L | |
| Back peddle | 4 | 1L | |
| Fwd. bound | 4 | 1L | |
| Lateral bound | 4 | 2L | |
| High skip | 4 | 1L | 30″ |
| Met Con #1 | |||
| A1- Run | 10 | 1/2 building | |
| A2- Push-ups | 10 | 10 | |
| A3- DB/KB squat to shoulder press | 10 | 10 | – |
| Met Con #2 | |||
| B1- Singles | 200 | ||
| B2- Burpees | 39 | ||
| *Complete all reps of both exercises, in any order, as fast as you can.* | |||
| Tabata | |||
| C1- KB goblet clean + KB Goblet squat + KB swing (chain) | 8 | 20″ | 10″ |
| Abs | |||
| D1- KB Russian twist | 3 | 15ea | |
| D2- Plank | 3 | 30″ | |
| D3- Advanced Bird dog | 3 | 10ea | 60″ |