| Exercise | Sets | Reps | Rest |
| SMR + Mobility | |||
| SMR Quads + Knee drivers | 1 | 60″+10ea | |
| SMR hamis + Bent-over I’s, Y’s and T’s | 1 | 45″ea+10ea | |
| SMR back + 1/2 kneeling thoracic rotation | 1 | 60″+10ea | |
| SMR adductors + Shin box | 1 | 45″ea+10ea | |
| Activation | |||
| PVC SL RDL | 2 | 10ea | |
| Superman’s | 2 | 15 | |
| Lateral line hops | 2 | 20ea | – |
| E2Mon2M #1 | |||
| M1- Burpee w/ MB slam + Lateral band walk + Spiderman push-up | 4 | 10+10ea+5ea | |
| E2Mon2M #2 | |||
| M1- Mtn. climbers + Hop ups + 1KB SL RDL to OH press | 4 | 10ea+10+8ea | |
| Circuit | |||
| A1- Tire sledgehammer | 4to5 | 10ea | |
| A2- High plank w/ KB pull-through | 4to5 | 10ea | |
| A3- MB OH throw | 4to5 | 15 | |
| A4- 1/2 kneeling KB windmill | 4to5 | 8ea | |
| A5- DB triceps rollback | 4to5 | 10 | |
| A6- Slide board body saw | 4to5 | 10 | 30″ |