| Exercise |
| SMR & Mobility |
| SMR back + 1/2 kneeling thoracic rotation |
| SMR quads + Spiderman climb |
| SMR glutes + SA big shoulder circles |
| SMR calves + Ankle circles |
| Activation: You-Go-I-Go |
| BW squat to MB |
| MB chest pass (use small, bouncy med balls) |
| DB scap raise |
| Dbl. knee tuck jumps |
| MET CON (get as far as you can in 20 minutes) |
| A1- DB squat to shoulder press |
| A2- Box Jumps |
| A3- MB slams |
| A4- Burpees |
| A5- DB Lateral lunge |
| A6- SA DB snatch |
| Abs |
| SB plank w/ alt . Knee tuck |
| Russian twist |