| Exercise | Sets | Reps | Rest |
| Foam Roll for 5 minutes (client choice) | |||
| Activation | |||
| Singles | 2 | 40 | |
| Infant squat | 2 | 10 | |
| Singles | 2 | 40 | |
| Monster Band shoulder press | 2 | 10 | |
| Singles | 2 | 40 | |
| Advanced bird dog | 2 | 6ea | |
| Singles | 2 | 40 | |
| Monster band chest press | 2 | 10 | |
| Circuits | |||
| A1- SA KB clean to shoulder press to SA OH squat | 8 | 3ea | |
| A2- High knees | 8 | 6ea | |
| A3- SB hami curl | 8 | 6 | – |
| B1- Same side Lunge jump | 8 | 5ea | |
| B2- Push-ups | 8 | 5 | |
| B3- Goblet Cossack squat | 8 | 5ea | – |
| C1- Box jump | 8 | 4 | |
| C2- Sit-outs | 8 | 4ea | |
| C3- MB Reverse OH throw | 8 | 4 | – |
| Abs (if time) | |||
| Side plank | 3 | 30″ | |
| Knee grabs | 3 | 10 | 60″ |