| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Elbow/instep/rotation | 1 | 5ea | |
| SA big shoulder circle | 1 | 5ea/5ea | |
| Over the gate | 1 | 5ea | |
| LAX ball arch smash | 1 | 45″ea | – |
| Partner MB Warm-up | |||
| MB squat w/ chest pass | 2 | 10 | |
| MB slams | 2 | 10 | |
| MB lateral throw | 2 | 5ea | – |
| MET CON | |||
| A1- 1KB RDL to goblet clean to OH press | 3 | 21/18/15 | |
| A2- Run | 3 | 400M | |
| AMRAP w/ partner (you-go-I-go) | |||
| B1-Wall ball | 18 mins | 18 | |
| B2- KB swing | 18 | ||
| B3- Box jumps | 18 | ||
| B4- Calorie row | 9 | ||
| Abs | |||
| SB roll-out | 3 | 10 | |
| Plank w/ finger tap | 3 | 10ea | |
| Russian twist | 3 | 10ea | 60″ |