| Exercise | Sets | Reps | Rest |
| Partner MB Warm Up (each partner performs prescribed reps) | |||
| MB slams | 3 | 10 | |
| MB underhand throw | 3 | 10 | |
| MB chest pass | 3 | 10 | |
| MB lateral throw | 3 | 5 each way | 30″ |
| Mobility | |||
| Seated LAX glute smash | 1 | 90”ea | |
| Sit-to-stand | 1 | 15 | |
| Side lying shoulder arcs | 1 | 10ea | |
| ½ kneeling thoracic rotation | 1 | 10ea | |
| Go’s | |||
| A1- Rower sprint | 4 | 60″ | |
| A2- Alt. SL RDL w/ KB OH press | 4 | 60″ | 60″ |
| B1- Jump rope | 4 | 60″ | |
| B2- Alt. SL sit-to-stand | 4 | 60″ | 60″ |
| Circuit | |||
| C1- Push-ups | 4 | 5 | |
| C2- Wall ball | 4 | 10 | |
| C3- SB hami curl | 4 | 15 | |
| REST 20″ | |||
| C4- Pull-ups | 4 | 5 | |
| C5- Box jumps | 4 | 10 | |
| C6- Mtn. climbers | 4 | 15ea | 60″ |