| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Ankle walk | 1 | 10ea | |
| Foam roller snow angels | 1 | 15 | |
| Foam roller T spine | 1 | 15 | |
| Fire hydrants | 1 | 5ea/5ea | – |
| Activation | |||
| Monk walk | 2 | 4 | |
| BW squat to calf raise | 2 | 15 | |
| Singles | 2 | 50 | – |
| 9to5 | |||
| A1- 1KB deadlift + X hops | 9 | 9+9 | |
| B1- Band face pulls + Side/Side MB slams | 8 | 8+4ea | |
| C1- Lying SL hip bridge + Froggies | 7 | 7ea+7 | |
| D1- Boxer halo + SA KB clean | 6 | 6ea+6ea | |
| E1- SL squat jumps + HR Push ups | 5 | 5ea+5 | |
| Abs | |||
| Partner plank and clap | 3 | 10ea | |
| Partner MB feed and toss | 3 | 10 | |
| Partner throw downs | 3 | 10 | 40″ |