| Exercise | Sets | Reps | Rest |
| SMR & Activation | |||
| SMR Hamis + PVC squat | 1 | 60″+15 | |
| SMR back + Band internal shoulder rotation | 1 | 60″+15ea | |
| SMR IT band + Band external shoulder rotation | 1 | 45″ea+15ea | |
| SMR Adductors + Marching hip bridge | 1 | 45″ea+15ea | – |
| Mini AMRAPs | |||
| A1- Tire sledgehammer | 7 mins | 5ea | |
| A2- Froggies | 10 | ||
| A3- 1/2 kneeling SA band row | 10ea | – | |
| B1-Hammer squat | 7 mins | 10 | |
| B2- Bosu skier jumps | 20ea | ||
| B3- TRX rear delt. Flies | 10 | – | |
| C1- SA DB R. lunge/curl/OH press | 7 mins | 5ea | |
| C2- Lateral line hops | 25ea | ||
| C3- Grapevine | 2L | – | |
| D1- Spiderman push-ups | 7 mins | 5ea | |
| D2- Mini band SL hip bridge | 10ea | ||
| D3- High knees | 25ea | – | |
| Abs | |||
| Plank w/opp. Hip tap | 3 | 10ea | |
| Hollow body hold | 3 | 20″ | |
| SB body saw | 3 | 10 | 40″ |