| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Knee drivers | 1 | 10ea | |
| L stretch | 1 | 10ea | |
| Quadruped elbow to knee T.rotation | 1 | 10ea | |
| Fire hydrants | 1 | 5ea/5ea | |
| Activation | |||
| Fwd. bounding + back pedal | 2 | 1L +1L | |
| PVC squat | 2 | 15 | |
| DB scap raise | 2 | 15 | – |
| 2min. ON/ 1 min. OFF | |||
| A- 15 DB thrusters + 20 Speed band row + Shuffle (turf width), until time | 3 | ||
| B- 8ea Single suitcase SL RDL + 20 DB OH triceps ext. + MB toe touches, until time | 3 | ||
| You-go-I-go | |||
| C1- MB OH throw | 3to4 | 10 | |
| C2- Burpees | 3to4 | 10 | |
| C3- TRX SL squat jumps | 3to4 | 10ea | |
| C4- Full KB raise | 3to4 | 10 | |
| C5- Lateral leaps | 3to4 | 10ea | 30″ |
| Abs | |||
| SB body saw | 3 | 15 | |
| Band Paloff hold | 3 | 20″ea | |
| Ab snails | 3 | 10 | 45″ |