| Exercise | Sets | Reps | Rest |
| Partner Relay | |||
| Sprint | 3 | 1L | |
| Back pedal | 3 | 1L | |
| Shuffle | 3 | 2L | |
| Walking KB swing | 3 | 1L | |
| KB OH walk | 3 | 1L | |
| Mobility | |||
| Ankle walk | 1 | 15ea | |
| Bent-over shoulder circles | 1 | 10ea/10ea | |
| Tabletop to tripod | 1 | 10ea | |
| 1/2 kneeling thoracic rotation | 1 | 10ea | – |
| Chain + Pacer | |||
| P1- SA KB clean + Reverse lunge + SA OH press (PACER) | 4 | 8ea | |
| P2- Singles, until P1 finishes | 60″ | ||
| Ladder #1 | |||
| Plate push | 2/4/6/8/10 | ||
| BB inverted row | 2/4/6/8/10 | as needed | |
| Ladder #2 | |||
| Jam ball pick up and drop over shoulder | 10…1 | ||
| High plank jacks | 10…1 | ||
| SB DB pullover | 10…1 | as needed | |
| Abs, if time (or stretch/foam roll if they are super tired) | |||
| SB dead bug | 3 | 10ea | |
| High plank w/ alt. knee tuck | 3 | 10ea | |
| Lateral band chop | 3 | 10ea | 60″ |