| Exercise | Sets | Reps | Rest |
| SMR & Mobility | |||
| SMR back + 1/2 kneeling thoracic rotation | 1 | 60″+10ea | |
| SMR glutes + open the gate | 1 | 45″ea+10ea | |
| SMR calves + Knee drivers | 1 | 60″+10ea | |
| SMR hamis + Egyptians | 1 | 45″ea+10ea | |
| Activation | |||
| PVC RDL | 3 | 10 | |
| SA DB upright row | 3 | 8ea | |
| Out-out-in-in | 3 | 10 | – |
| Complex | |||
| A1- 1 KB high pull + 1KB RDL + 1KB Bent-over row (go heavy) | 5 | 8+8+8 | 60″ |
| Buy in/Cash out | |||
| Buy in: Run/Row | 1 | 600M | |
| B1- Singles | 4 | 50 | |
| B2- Single suitcase deadlift | 4 | 10ea | |
| B3- Same side lunge jumps | 4 | 10ea | |
| B4- Band chest press | 4 | 20 | |
| B5- Plate to overhead | 4 | 10 | as needed |
| Cash out: Run/Row | 1 | 600M | |
| Abs | |||
| Lying ab brace | 2 | 20″ | |
| Plank w/ hip tap | 2 | 10ea | 30″ |