| Exercise | Sets | Reps | Rest |
| SMR & Mobility | |||
| SMR Quads + Open the gate | 1 | 60″+10EA | |
| SMR IT bands + Egyptians | 1 | 60″EA+10EA | |
| SMR Glutes + Infant squat | 1 | 60″EA+10 | |
| SMR Back + 1/2 kneeling thoracic rotation | 1 | 60″+ 10EA | |
| Activation | |||
| BB shrug (empty bar) | 2 | 10 | |
| BB high pull (empty bar) | 2 | 10 | |
| PVC squat | 2 | 10 | |
| PVC RDL | 2 | 10 | |
| Alt. Reverse lunge | 2 | 5ea | – |
| BB Complex (light weight) | |||
| A1- BB hang snatch | 5 | 10 | |
| A2- BB upright row | 5 | 10 | |
| A3- BB RDL | 5 | 10 | |
| A4- BB bent-over row | 5 | 10 | |
| A5- BB front squat | 5 | 10 | 60-90″ |
| You-Go-I-Go | |||
| B1- Sled push + Sled pull | 5 | 1L+1L | |
| B2- MB lateral throw | 5 | 10ea | |
| B3- Squat Jumps | 5 | 15 | |
| B4-SB hami curl | 5 | 15 | |
| B5- Lateral leaps | 5 | 10ea | |
| B6- Hop-ups | 5 | 15 | 45″ |
| Abs | |||
| C1- Plank w/ lat. Toe tap | 3 | 10ea | |
| C2- Lying leg raises | 3 | 10 | |
| C3- KB Russian twist | 3 | 15ea | 60″ |