| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Wall slides | 1 | 12 | |
| Infant squat | 1 | 12 | |
| 1/2 kneeling thoracic rotation | 1 | 12ea | |
| Head turn | 1 | 10ea | |
| Activation | |||
| Calf raises | 2 | 20 | |
| Spiderman to tripod | 2 | 10ea | |
| PVC RDL | 2 | 10 | – |
| Circuits | |||
| A1- Sled push | 3 | 2L | |
| A2- Broad jump | 3 | 6 | |
| A3- DB RDL | 3 | 15 | |
| A4- Mini step hops | 3 | 20 | |
| A5- SA KB clean | 3 | 10ea | |
| A6- TRX SL squat | 3 | 15ea | 60″ |
| B1- Jam ball underhand toss | 3 | 2L | |
| B2- Shuffle | 3 | 2L | |
| B3- TRX Mtn. climbers | 3 | 20ea | |
| B4- MB OH throw | 3 | 15 | |
| B5- Lat. Band walk | 3 | 15ea | |
| B6- Jump rope | 3 | 80 | 60″ |
| Abs | |||
| C1- Partner throw-downs | 3 | 12 | |
| C2- Partner plank w/ hand clap | 3 | 10ea | |
| C3- KB windmill | 3 | 8ea | 60″ |