| Exercise | Sets | Reps | Rest |
| SMR + Mobility | |||
| SMR Quads + Tabletop to tripod | 60″+ 10ea | ||
| SMR Back + Quadruped thoracic rotation | 60″+ 10ea | ||
| SMR Hamis + PVC pass-through | 60″ea+ 15 | ||
| SMR Shins + Standing calf circles | 60″+ 10ea/10ea | ||
| Activation | |||
| Traveling Forward lunge + traveling reverse lunge | 3 | 1L + 1L | |
| Downward dog hold | 3 | 30″ | – |
| Ladder Drop-off | |||
| A1- Rope climb (or mod. Rope climb) | 11 | 1 (or 2) | |
| A3- Tall kneeling walk-up | 10 | 2ea | |
| A4- Sit-outs | 9 | 3ea | |
| A5- Kneeling MB OH throw | 8 | 4 | |
| A6- Power step-ups | 7 | 5ea | |
| A7- Goblet good morning w/ OH press | 6 | 6 | |
| A8- SA KB high pull | 5 | 7ea | |
| A9- SL F/B line hops | 4 | 8ea/8ea | |
| A10- Kneeling DB pullover | 3 | 9 | |
| A11- DB squat jumps | 2 | 10 | |
| A12- Spiderman push-ups | 1 | 11ea | – |
| *Katie: Have them start at A11 and work their way up to A1. | |||
| Drop A11 and start at A10 for set two. Repeat until all exercises are eliminated. | |||
| Abs | |||
| SB Dbl. knee tuck | 3 | 15 | |
| High pledge plank | 3 | 10ea | |
| Paloff hold | 3 | 20″ea | 60″ |