| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Windhsield wipers | 1 | 10ea | |
| L stretch | 1 | 10ea | |
| Bent-over thoracic rotation | 1 | 10ea | – |
| Activation | |||
| Clam shells | 2 | 15ea | |
| Lying DB external shoulder rotation | 2 | 15ea | |
| Calf raise | 2 | 15 | |
| SL F/B line hops | 2 | 10ea/10ea | – |
| MET CON | |||
| A1- BB UH inverted row | 7 | 7 | |
| A2- 1-1/4 goblet squats | 7 | 7 | |
| A3- X hops | 7 | 7 | – |
| B1- Spiderman push-ups | 7 | 3ea | |
| B2- Plate to OH | 7 | 6 | |
| B3- SL box squats | 7 | 6ea | – |
| C1- DB RDL | 7 | 5 | |
| C2- Broad jumps | 7 | 5 | |
| C3- 1/2 kneeling SA DB OH press | 7 | 5ea | – |
| Abs | |||
| High plank w/ alt. knee tuck | 3to4 | 10ea | |
| Dead bug | 3to4 | 10ea | |
| Hanging knee tucks | 3to4 | 10to15 | 60″ |