| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Dynamic front rack stretch | 1 | 10ea | |
| Bottom squat w/ thoracic rotation | 1 | 10ea | |
| Fire hydrants | 1 | 8ea/8ea | |
| Ankle walk | 1 | 10ea | – |
| Partner MB W.U. | |||
| MB squat and toss | 3 | 10 | |
| MB slams | 3 | 10 | |
| MB lateral throw | 3 | 10 | – |
| Circuit | |||
| A1- SL lateral line hops | 4 | 10ea/10ea | |
| A2- RFE split squat | 4 | 15ea | |
| A3- Bosu skier hops | 4 | 15ea | |
| A4- DB curl to OH press | 4 | 15 | |
| A5- Burpees | 4 | 10 | 60″ |
| B1- Donkey kicks | 4 | 10ea | |
| B2- Slide board lateral lunge | 4 | 10ea | |
| B3- Alt. SA KB swing | 4 | 10ea | |
| B4- BB inverted row | 4 | 10 | |
| B5- Froggies | 4 | 15 | 60″ |
| Abs | |||
| Knee grabs | 3 | 12 | |
| High side plank | 3 | 30″ea | |
| SB plank w/ alt. knee tuck | 3 | 10ea | 60″ |