| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Seated 90 degree hip rotation to half kneel | 2 | 5ea | |
| PVC pass-through | 2 | 10 | |
| Cat/cow | 2 | 10 | |
| Side-to-side head tilt | 2 | 5ea | – |
| Pacer W.U. | |||
| Pacer= Stationary Inch worms + Scap pull-ups | 3 | 5+7 | |
| PVC squat (bar lengthwise on back) | 3 | until pacer finishes | |
| Wide-outs | 3 | until pacer finishes | – |
| Ladder: Drop-off | |||
| A1- Grapevine | 12 | D&B | |
| A2- Pull-ups | 11 | 2 | |
| A3- Dbl. knee tuck jump | 10 | 3 | |
| A4- Partial TGU (roll-to-elbow) | 9 | 4ea | |
| A5- Boxer halo | 8 | 5ea | |
| A6- MB slams | 7 | 6 | |
| A7- Goblet Split squat | 6 | 7ea | |
| A8- SA KB swing to row | 5 | 8ea | |
| A9- “X” hops | 4 | 9 | |
| A10- SL F/B line hops | 3 | 10ea/10ea | |
| A11- Goblet squat | 2 | 11 | |
| A12- Burpees | 1 | 12 | – |
| (start at A12 and work up to A1, then start at A11 and work up to A1, etc.) | |||
| (a.k.a. 1 exercise “drops-off” every set) | |||
| Abs | |||
| B1- Side lying hip extension | 3 | 10ea | |
| B2- Plank w/ lateral toe tap | 3 | 10ea | |
| B3- Lying flutter kicks | 3 | 15ea | 1′ |