| Exercise | Sets | Reps | Rest |
| Line Drills + Mobility + Activation | |||
| 1,2,3 | 1 | 30″ | |
| Downward dog to up dog | 1 | 15 | |
| BW squat | 1 | 10 | |
| 2,1,4 | 1 | 30″ | |
| Leg cradle | 1 | 10ea | |
| Band row | 1 | 10 | |
| 1,2 (single leg- left) | 1 | 20″ | |
| Knee drivers | 1 | 10ea | |
| Downward dog hold | 1 | 30″ | |
| 1,2 (single leg- right) | 1 | 20″ | |
| Wall slides | 1 | 15 | |
| Calf raises | 1 | 15 | |
| 1,2,4,3 | 1 | 30″ | |
| LAX ball arch smash | 1 | 60″ea | |
| Abs | |||
| High Plank macarena | 3 | 3 | |
| Russian twist | 3 | 15ea | |
| Lying leg raise | 3 | 10 | 1′ |
| MET CON | |||
| A1- MB Underhand throw | 4 | 20″ | 10″ |
| A2- Plate to OH | 4 | “ | “ |
| A3- KB sumo deadlift | 4 | “ | “ |
| A4- Band biceps curl | 4 | “ | “ |
| A5- Lateral leaps | 4 | “ | “ |
| A6- SA KB swing to row (left) | 4 | “ | “ |
| A7- SA KB swing to row (right) | 4 | “ | “ |
| A8- Hot feet | 4 | “ | “ |
| A9- Monster band shoulder press | 4 | “ | “ |
| A10- Prisoner squat | 4 | “ | “ |
| A11- Sit-outs | 4 | “ | full recovery |