| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Wall slides | 1 | 10 | |
| Ankle walk | 1 | 10ea | |
| Tabletop to tripod | 1 | 10ea | |
| 1/2 kneeling thoracic rotation | 1 | 10ea | – |
| Activation | |||
| Burpees | 2 | 10 | |
| Traveling Lunge | 2 | 2L | |
| Band external shoulder rotation | 2 | 15ea | – |
| Conditioning | |||
| A1- MB slams | 8 | 6 | |
| A2- KB deadlift | 8 | 6 | |
| A3- Same side lunge jump | 8 | 6ea | – |
| B1- Squat jumps | 8 | 5 | |
| B2- MB lateral throw | 8 | 5ea | |
| B3- Band chest press | 8 | 5 | – |
| C1- SL box squat | 8 | 4ea | |
| C2- Roll-to-elbow | 8 | 4ea | |
| C3- Hop-ups | 8 | 4 | – |
| Abs | |||
| High pledge plank | 3 | 10ea | |
| Lying flutter kicks | 3 | 20ea | |
| SB stir the pot | 3 | 10ea | 60″ |