| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Knee drivers | 1 | 12ea | |
| Bent-over thoracic rotation | 1 | 10ea | |
| Mod. Froggies | 1 | 5ea | |
| Komodo dragon | 1 | 10ea | – |
| Activation | |||
| SL hip bridge | 2 | 15ea | |
| Band pull-aparts | 2 | 15 | |
| Lateral line hops | 2 | 15ea | |
| F/B line hops | 2 | 15ea | – |
| Abs | |||
| Plank w/ lateral toe tap | 3 | 15ea | |
| Russian twist | 3 | 15ea | |
| Bird dog | 3 | 15ea | 60″ |
| Combos | |||
| A1- Plate push | 1 | 10W | |
| A2- Power step-ups | 4 | 10ea | |
| A3- SA band chest press | 4 | 15ea | – |
| B1- Plate push | 1 | 10W | |
| B2- MB slam w/ hop-up | 4 | 15 | |
| B3- Band face pull | 4 | 20 | – |
| C1- Plate push | 1 | 10W | |
| C2- SA KB clean w/ reverse lunge | 4 | 10ea | |
| C3- DB triceps roll-back | 4 | 10 | – |