| Exercise | Sets | Reps | Rest |
| Activation | |||
| Band chest flies | 3 | 30″ | |
| PVC pass-through | 3 | 30″ | |
| DB squat to wood chop | 3 | 30″ | |
| Shin box to kneel | 3 | 30″ | |
| Rower | 3 | 30″ | – |
| LAX ball arch smash | 1 | 60″ea | |
| LAX ball glute smash | 1 | 60″ea | |
| Ladder: Drop-offs | |||
| A1- Full Turkish get-up | 12 | 1ea | |
| A2- Full KB raise | 11 | 2 | |
| A3- MB alt. SA push up | 10 | 3ea | |
| A4- Broad jump | 9 | 4 | |
| A5- BB inverted row | 8 | 5 | |
| A6- Lateral leaps | 7 | 6ea | |
| A7- SL box squat | 6 | 7ea | |
| A8- KB goblet clean | 5 | 8 | |
| A9- Band triceps pull back | 4 | 9 | |
| A10- X hops | 3 | 10 | |
| A11- DB dead walk | 2 | 11ea | |
| A12- High knees | 1 | 12ea | – |
| *Katie: Have them start at A12 and work their way up to A1. | |||
| Drop A12 and start at A11 for set two. Repeat until all exercises are eliminated. | |||
| Abs | |||
| Side plank | 3 | 30″ea | |
| Plank w/ lat. Toe tap | 3 | 15ea | |
| Knee grabs | 3 | 15 | 60″ |