| Exercise | Sets | Reps | Rest |
| Mobility + Activation | |||
| BW squat | 2 | 12 | |
| Downward dog hold | 2 | 20″ | |
| Wall slides | 2 | 12 | |
| Split squat | 2 | 10ea | |
| Bent-over thoracic rotation | 2 | 10ea | 30″ |
| Circuits | |||
| A1- KB goblet clean + squat + OH press | 4 | 10 | |
| A2- Farmer’s walk | 4 | 2L | |
| A3- Triceps dips | 4 | 15 | |
| A4- Farmer’s walk | 4 | 2L | |
| A5- Box jumps | 4 | 10 | 30″ |
| B1- KB swing | 4 | 20 | |
| B2- SA KB/DB OH walk | 4 | 2L | |
| B3- Elevated split squats | 4 | 8ea | |
| B4- SA KB/DB OH walk | 4 | 2L | |
| B5- Lateral leaps | 4 | 10ea | 30″ |
| Abs | |||
| Low bear hold | 3to4 | 25″ | |
| Side Plank | 3to4 | 30″ea | |
| Weather vanes | 3to4 | 10ea | 60″ |