| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Quadruped thoracic rotation | 1 | 10ea | |
| Lateral step-overs (BB or bench) | 1 | 10ea | |
| Ankle walk | 1 | 10ea | |
| Wall slides | 1 | 20 | – |
| Activation | |||
| Alt. lateral lunge | 3 | 10ea | |
| SA DB push press | 3 | 10ea | |
| Mtn. climbers | 3 | 10ea | |
| SL Lateral line hops | 3 | 10ea/10ea | – |
| EMOM | |||
| M1- Sled push killer | 5 | 1 | |
| M2- MB slams | 5 | 15 | |
| M3- Bosu skier jumps | 5 | 15ea | |
| M4- SA Farmer walk + SA OH carry (right) | 5 | 1L+1L | |
| M5- SA farmer walk + SA OH carry (left) | 5 | 1L+1L | – |
| Chipper | |||
| C1- Run | 1 | 2 laps | |
| C2- SA KB swing | 1 | 15ea | |
| C3- BW squat | 1 | 25 | |
| C4- TRX/ring row | 1 | 20 | |
| C5- Push-ups | 1 | 15 | – |
| Abs | |||
| Plank | 2 | 30″ | |
| Lying lateral flutter kicks | 2 | 30″ | 30″ |