| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Heel walk + toe walk | 1 | 1L ea | |
| Foam roller T spin | 1 | 15 | |
| Foam roller snow angels | 1 | 15 | |
| Fire hydrants | 1 | 5ea/5ea | – |
| Activation | |||
| Mini band clam shells | 3 | 10ea | |
| Monster band upright row | 3 | 10 | |
| High knees | 3 | 10ea | |
| Wide outs | 3 | 10 | – |
| MET CON | |||
| A1- MB Reverse OH throw | 8 | 7 | |
| A2- TRX triceps ext. | 8 | 7 | |
| A3- SA KB high pull | 8 | 7ea | – |
| B1- SL box squat | 8 | 6ea | |
| B2- Hop ups | 8 | 6 | |
| B3- Squat jumps | 8 | 6 | – |
| C1- Same side lunge jumps | 8 | 5ea | |
| C2- Sit-outs | 8 | 5ea | |
| C3- Standing broad jump | 8 | 5 | – |
| Abs | |||
| Knee grabs | 3 | 12 | |
| SB roll out | 3 | 12 | |
| SA racked KB walk | 3 | 2L ea. | 60″ |