| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Neck circles (Katie:make them go slow) | 1 | 5ea | |
| Downward dog to cobra | 1 | 15 | |
| Infant squat | 1 | 10 | |
| Egyptians | 1 | 10ea | – |
| Activation | |||
| Jog + DB row w/ triceps kick-back | 2 | 2L + 20 | |
| Jog + Mini band SL hip ext. | 2 | 2L+10ea | |
| Jog + SL squat | 2 | 2L+ 10ea | |
| Jog + DB scap raise | 2 | 2L+10 | – |
| Ladders: Drops-offs | |||
| A1- Sled push + backward drag | 1 | 1L+1L | |
| A2- Dbl. knee tuck jump | 2 | 2 | |
| A3- Sit outs | 3 | 3ea | |
| A4- Froggies | 4 | 4 | |
| A5- Donkey kicks | 5 | 5ea | |
| A6- SA DB snatch | 6 | 6ea | |
| A7- Kneeling banded hip extension | 7 | 7 | |
| A8- Wall ball | 8 | 8 | |
| A9- Goblet alt. Cossack squat | 9 | 9ea | |
| A10- Squat jumps | 10 | 10 | |
| A11- Roll-to-elbow | 11 | 11ea | |
| A12- Goblet good morning | 12 | 12 | – |
| Katie: everyone starts on A12, then moves to A11, then A10, and so forth. | |||
| Once they complete one set of everything, A12 “drops off” and they start with A11 | |||
| on set two. Repeat this sequence until they finish the whole ladder. | |||
| Abs | |||
| Plank w/ SA band row | 3 | 10ea | |
| KB windmill | 3 | 10ea | 60″ |