| Exercise | Sets | Reps | Rest |
| Line drills + Mobility + Activation | |||
| 1,2,4,3 | 1 | 30″ | |
| Iso. Hip bridge w/ crossover reach | 1 | 10ea | |
| 2,1,3,4 | 1 | 30″ | |
| Quadruped straight leg hip abduction | 1 | 10ea | |
| 1,4,2 | 1 | 30″ | |
| SA big shoulder circles | 1 | 10ea/10ea | |
| 2,3,4 | 1 | 30″ | |
| Ankle circles | 1 | 10ea/10ea | |
| 1,3,2,4 | 1 | 30″ | |
| Tripod to squat | 1 | 5ea | |
| 2,4,1,3 | 1 | 30″ | |
| Spiderman push-up | 1 | 8ea | |
| 3on/2off | |||
| A1- Power step-ups | 3 | 15ea | |
| A2- MB lateral throw | 3 | 10ea | |
| A3- Plank walk-up | 3 | 10 | |
| A4- Singles | 3 | til 3′ mark | 2′ |
| B1- Decline SL hip bridge | 3 | 15ea | |
| B2- Wall ball | 3 | 15 | |
| B3- Band rear delt. Flies | 3 | 15 | |
| B4- Singles | 3 | til 3′ mark | 2′ |
| Finisher | |||
| C1- Wall sit | 4 | 50″/40″/30″/20″ | |
| C2- MB slams | 4 | 50″/40″/30″/20″ | 30″ |