| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Ankle walk | 1 | 10ea | |
| Shin box to kneel | 1 | 8ea | |
| Side-lying shoulder arc | 1 | 10ea | |
| Bottom squat w/ thoracic rotation | 1 | 10ea | |
| Partner Band W.U. | |||
| Partner band march | 2 | 1L | |
| Partner band backward walk | 2 | 1L | |
| Partner band lateral walk | 2 | 1L each | |
| Partner band run | 2 | 1L | |
| Partner band lateral bound | 2 | 1L each | – |
| Combos | |||
| A1- Plate push | 1 | 6W | |
| A2- 1/2 kneeling SA DB shoulder press | 4 | 15ea | |
| A3- Toe touches | 4 | 20ea | as needed |
| B1- Plate push | 1 | 6W | |
| B2- DB biceps curls (palms up) | 4 | 15 | |
| B3- Box jumps | 4 | 12 | as needed |
| C1- Plate push | 1 | 6W | |
| C2- Spiderman push ups | 4 | 6ea | |
| C3- SA DB clean | 4 | 12ea | as needed |
| Abs | |||
| Lateral band chop | 3 | 10ea | |
| High plank macarena | 3 | 3to4 | |
| Lying ab brace | 3 | 20-30″ | 60″ |