| Exercise | Sets | Reps | Rest |
| SMR + Mobility | |||
| SMR calves + Neck circles | 1 | 60″+5ea | |
| SMR back + Bottom squat w/ thoracic rotation | 1 | 60″+10ea | |
| SMR adductors + Fire hydrants | 1 | 60″ea+8ea/8ea | |
| SMR quads + SA big shoulder circles | 1 | 60″+8ea/8ea | |
| Activation | |||
| Wall sit | 2 | 40″ | |
| Downward dog push-ups | 2 | 10 | |
| Jumping jacks | 2 | 20 | – |
| 9 to 5 | |||
| A1- Lateral leaps + Triceps dips | 9 | 9ea+9 | |
| B1- Squat jumps + Band SL hip extension | 8 | 8+8ea | |
| C1- SA KB swing to row + DB Arnold press | 7 | 7ea+7 | |
| D1- SL box squat + MB slams | 6 | 6ea+6 | |
| E1- Burpee + Renegade row | 5 | 5+5ea | – |
| Abs | |||
| Straight arm side plank | 4 | 30″ | |
| Stir the pot | 4 | 10ea | 60″ |