| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Windshield wipers | 1 | 10ea | |
| Foam roller thoracic spine curls | 1 | 15 | |
| Foam roller snow angels | 1 | 15 | |
| Knee drivers | 1 | 10ea | – |
| Activation | |||
| Band ext. shoulder rotations | 3 | 15ea | |
| 3-way lunge (forward, lateral, reverse) | 3 | 5ea/5ea | |
| Squat jumps | 3 | 10 | – |
| 9 to 5 | |||
| A1- Tall kneeling SA band row + Lateral leaps | 9 | 9ea+9 | |
| B1- Split squat w/ biceps curl + High plank jacks | 8 | 8ea+8 | |
| C1- SA DB clean + DB hip thrusters | 7 | 7ea+7 | |
| D1- Wall ball + Alt. SA DB raise | 6 | 6+6ea | |
| E1- Goblet Ecc. Squat (5″ down) + Plate push | 5 | 5+ 5W | – |
| abs | |||
| Plank w/ alt. SL raise | 3to4 | 15ea | |
| Russian twist | 3to4 | 15ea | |
| KB/DB OH walk | 3to4 | 2L | 45″ |