| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Sit-to-stand | 1 | 10 | |
| Quadruped thoracic rotation | 1 | 10ea | |
| Bent-over I’s, Y’s, and T’s | 1 | 10ea | |
| Calf pops | 1 | 20 | – |
| Activation | |||
| DB upright row | 3 | 12 | |
| Lying marching hip bridge | 3 | 12ea | |
| High knees | 3 | 15ea | – |
| MET CON | |||
| A1- DB squat to wood chop | 8 | 6 | |
| A2- Boxer halo | 8 | 6ea | |
| A3- same side lunge jumps | 8 | 6ea | – |
| B1- SL RDL | 8 | 5ea | |
| B2- Band triceps pullback | 8 | 5 | |
| B3- SA KB high pull | 8 | 5ea | – |
| C1- Goblet split squat | 8 | 4ea | |
| C2- Spiderman push-up | 8 | 4ea | |
| C3- Dbl. knee tuck jumps | 8 | 4 | – |
| Abs | |||
| Band Paloff hold | 4 | 30″ea | |
| High plank w/ alt. knee tuck | 4 | 15ea | 60″ |