| Exercise | Sets | Reps | Rest |
| Activation | |||
| Lying SL Hip bridge | 2 | 15ea | |
| 3-way band pull | 2 | 5x5x5 | |
| Cat/cow | 2 | 15 | |
| SL calf raises | 2 | 10ea | |
| Cossack squat | 2 | 10ea | |
| Abs | |||
| Weighted Dead bug | 3 | 10ea | |
| Plank w/ finger tap | 3 | 10ea | |
| Lying flutter kicks | 3 | 20ea | 1′(stretch-coaches choice) |
| Ladder | |||
| A1- Squat jumps | 3 | 5 | |
| A2- Full KB raise | 3 | 10 | |
| A3- Alt. KB swing | 3 | 10ea | |
| A4- High plank jacks | 3 | 30 | |
| A5- Toe touches | 3 | 20ea | 1′ |
| Timed Reps | |||
| B1- 1-KB SL RDL to OH press | 4(2 ea. Side) | 1′ | |
| B2- SA KB clean to SA racked squat | 4(2 ea. Side) | 1′ | 1′ |
| C1- Monk walk | 4 | 1′ | |
| C2- Jump rope + band row | 4 | 40to60 +row to end of minute | 1′ |