| Exercise | Sets | Reps | Rest |
| Mobility | |||
| LAX ball arch smash | 1 | 60″ea | |
| LAX ball glute smash | 1 | 60″ea | |
| Egyptians | 1 | 10ea | |
| 1/2 kneeling thoracic rotation | 1 | 10ea | |
| Activation | |||
| Jog + calf raises | 2 | 2L+20 | |
| Jog + alt. reverse lunge | 2 | 2L+10ea | |
| Jog + Band external shoulder rotation | 2 | 2L+15ea | |
| Jog + Mtn. climbers | 2 | 2L+15ea | – |
| Ladder: Drop-offs | |||
| A1- Singles | 12 | 100M | |
| A2- Roll-to-elbow | 11 | 2ea | |
| A3- Split squat | 10 | 3ea | |
| A4- Donkey kicks | 9 | 4ea | |
| A5- SA TRX row | 8 | 5ea | |
| A6- Power step-up | 7 | 6ea | |
| A7- KB goblet clean | 6 | 7 | |
| A8- MB lateral throw | 5 | 8ea | |
| A9- Triceps dips | 4 | 9 | |
| A10- Squat jumps | 3 | 10 | |
| A11- KB dead walk | 2 | 11ea | |
| A12- Froggies | 1 | 12 | – |
| Katie: everyone starts on A12, then moves to A11, then A10, and so forth. | |||
| Once they complete one set of everything, A12 “drops off” and they start with A11 | |||
| on set two. Repeat this sequence until they finish the whole ladder. | |||
| Abs | |||
| SB roll out | 3to4 | 15 | |
| 1/2 kneeling KB windmill | 3to4 | 10ea | 30″ |