| Exercise | Sets | Reps | Rest |
| SMR & Mobility | |||
| SMR lats. + Foam roller T spine | 1 | 45″ea+15 | |
| SMR quads + Foam roller snow angels | 1 | 60″+15 | |
| SMR glutes + Shin box to kneel | 1 | 60″ea+10ea | |
| SMR calves + Side/ side head turn | 1 | 60″+10ea | |
| Activation | |||
| Monster band shoulder press | 2 | 15 | |
| BW Lateral lunge | 2 | 10ea | |
| Singles | 2 | 50 | – |
| Planksgiving | |||
| Conditioning | |||
| A1- Alt. Lat. Lunge w/ KB OH press | 3 | 60″ | |
| A2- 20 KB goblet clean + “X” hops, until time | 3 | 60″ | 60″ |
| B1- 25ea High knees + sit-out, until time | 3 | 60″ | |
| B2- 15 Band triceps pull-back + Lateral leaps, until time | 3 | 60″ | 60″ |
| Dynamic Circuit | |||
| C1- Sprint + back pedal + sprint | 5 | 1L/1L/1L | |
| C2- Froggies | 5 | 15 | |
| C3- DB/KB OH walk | 5 | 3L | |
| C4- Dbl knee tuck jump | 5 | 10 | 40″ |
| Abs (if time) | |||
| Hollow body hold | 3 | 30″ | |
| Stir the pot | 3 | 30″ | 60″ |