| Exercise | Sets | Reps | Rest |
| Activation | |||
| Lying MB chest pass | 2 | 15 | |
| Wide step Mtn. climbers | 2 | 10ea | |
| Mini band clam shells | 2 | 10ea | – |
| LAX ball | |||
| Pec smash | 1 | 45″ea | |
| Glute smash | 1 | 45″ea | |
| Arch smash | 1 | 45″ea | |
| Ladder: Drop-offs | |||
| A1- Rower | 12 | 4 cals | |
| A2- Dbl. knee tuck jumps | 11 | 2 | |
| A3- SA DB squat to OH press | 10 | 3ea | |
| A4- KB high pull | 9 | 4 | |
| A5- SL SB hami curl | 8 | 5ea | |
| A6- MB lateral throw | 7 | 6ea | |
| A7- Plate frontal raise | 6 | 7 | |
| A8- Plate to OH | 5 | 8 | |
| A9- Mtn. climbers | 4 | 9ea | |
| A10- Band chest flies | 3 | 10 | |
| A11- DB clean | 2 | 11 | |
| A12- X hops | 1 | 12 | as needed |
| Abs | |||
| Side plank | 4 | 30″ | |
| Plank w/ opp. Hip tap | 4 | 15ea | 60″ |