| Exercise | Sets | Reps | Rest |
| Line Drills + Activation | |||
| 1&2 | 1 | 30″ | |
| 2&4 | 1 | 30″ | |
| Band upright row | 1 | 20 | |
| 1,3,2 | 1 | 30″ | |
| 2,4,1 | 1 | 30″ | |
| Clam shells | 1 | 20ea | |
| 1,2,4,3 | 1 | 30″ | |
| 2,1,3,4 | 1 | 30″ | |
| Ecc. Band row (4″ to extend) | 1 | 20 | |
| Abs | |||
| Side plank | 3 | 40″ | |
| Plank w/ lat. Toe tap | 3 | 10ea | 60″ |
| MET CON #1 | |||
| A1- SA DB snatch | 5 | 6ea | |
| A2- Burpee w/ lateral hop over | 5 | 10 | 60″ |
| MET CON #2 | |||
| B1- 20 1KB/DB deadlift + Wide outs, until time | 3 | 60″ | |
| B2- 20 Band UH row + Kneeling MB slams, until time | 3 | 60″ | 60″ |
| C1- 12 1KB high pull + Alt. lateral band step, until time | 3 | 60″ |