| Exercise | Sets | Reps | Rest |
| Warm up | |||
| jog + inch worm | 2 | 2L+1L | |
| jog + backward bear crawl | 2 | 2L+1L | |
| jog + Tiger crawl | 2 | 2L+1L | |
| jog + backward froggies | 2 | 2L+1L | – |
| Mobility | |||
| Knee drivers | 1 | 10ea | |
| Sit to stand | 1 | 15 | |
| Bent over thoracic rotation | 1 | 10ea | |
| Wall slides | 1 | 15 | |
| LAX glute smash | 1 | 90″ea | – |
| Ladder: Drop-offs | |||
| A1- Singles | 50 | ||
| A2- Sit-outs | 2ea | ||
| A3- Jam ball jump slams | 3 | ||
| A4- Jam ball pick-up and drop over shoulder | 4ea | ||
| A5- Lunge jumps | 5ea | ||
| A6- BB inverted row | 6 | ||
| A7- SL lateral line hops | 7ea/7ea | ||
| A8- MB OH throw | 8 | ||
| A9- Lateral band walk | 9ea | ||
| A10- Froggies | 10 | ||
| A11- High knees | 11ea | ||
| A12- KB goblet clean to Goblet squat to OH press | 12 | – | |
| (start at A12 and work up to A1, then start at A11 and work up to A1, etc.) | |||
| (a.k.a. 1 exercise is eliminated every set) | |||
| Abs | |||
| B1- Iso. Advanced bird dog (LA/RL) | 3 | 20″ | 10″ |
| B2- Hollow body hold | 3 | 20″ | 10″ |
| B3- Iso. Advanced bird dog (RA/LL) | 3 | 20″ | 10″ |
| B4- Lying flutter kicks | 3 | 20″ | 30″ |