| Exercise | Sets | Reps | Rest |
| SMR & Mobility | |||
| LAX glute smash + 90 degree abduction w. flex./ext. | 1 | 60″ea+15 | |
| SMR back + Quadruped elbow-to-knee | 1 | 60″+ 10ea | |
| SMR Quads + Infant squat | 1 | 60″+10 | |
| SMR IT bands+ Ankle circles | 1 | 60″ea+10ea/10ea | |
| Activation | |||
| Jump rope | 2 | 50 | |
| PVC sumo squat | 2 | 10 | – |
| MET CON | |||
| A1- Lateral leaps | 7 | 7ea | |
| A2- 1KB sumo deadlift | 7 | 7 | |
| A3- MB Reverse OH throw | 7 | 7 | – |
| B1- MB lateral throw | 7 | 6ea | |
| B2- Band 1/2 kneeling SA chest press | 7 | 6ea | |
| B3- Dbl. knee tuck jump | 7 | 6 | – |
| C1- SL sit-to-stand | 7 | 5ea | |
| C2- Pull-ups | 7 | 5 | |
| C3- KB swing | 7 | 5 | – |
| Abs | |||
| D1- Plank w/ lat. Toe tap | 3 | 10ea | |
| D2- Russian Twist | 3 | 15ea | |
| D3- TRX or SB roll/fall out | 3 | 12 | 60″ |