| Exercise | Sets | Reps | Rest |
| Mobility | |||
| LAX pec. Smash | 1 | 45″EA | |
| LAX ball foot smash | 1 | 60″EA | |
| LAX ball glute smash | 1 | 90″EA | |
| Quadruped thoracic rotation | 1 | 10ea | |
| Mod. Froggies | 1 | 10ea | |
| Activation | |||
| Jog + PVC squat | 2 | 2L+10 | |
| Jog + Calf raises | 2 | 2L+20 | |
| Jog + Monster band chest press | 2 | 2L+15 | |
| Jog + Monster band shoulder press | 2 | 2L+15 | – |
| Ladder: Drop-offs | |||
| A1- Singles | 50 | ||
| A2- Dbl. knee tuck jump | 2 | ||
| A3- SA DB curl to shoulder press | 3ea | ||
| A4- Plate push | 4W | ||
| A5- Roll-to-elbow | 5ea | ||
| A6- Shuffle | 6W | ||
| A7- Alt. SA MB push-up | 7ea | ||
| A8- Lateral leaps | 8ea | ||
| A9- BW squats | 9 | ||
| A10- Froggies | 10 | ||
| A11- Standing SA band lat. Pulldown | 11ea | ||
| A12- 1KB RDL to goblet clean to OH press | 12 | ||
| (start at A12 and work up to A1, then start at A11 and work up to A1, etc.) | |||
| Abs | |||
| B1- Side plank | 3 | 30″EA | |
| B2- Plank | 3 | 30″ | 60″ |