| Exercise | Sets | Reps | Rest |
| SMR + Mobility | |||
| SMR glutes + Mod. Froggies | 1 | 60″ea+5ea | |
| SMR back + 1/2 kneeling thoracic rotation | 1 | 60″+10ea | |
| SMR IT band + Side-lying shoulder arc | 1 | 60″ea+10ea | |
| Activation | |||
| PVC squat | 2 | 10 | |
| 3-way band pull | 2 | 5ea | |
| High knees | 2 | 15ea | – |
| Upper Body | |||
| A1- Wall Walks | 4 | 3 | |
| A2- SA KB swing to row | 4 | 10ea | |
| A3- Band rear delt. Flies | 4 | 20 | |
| A4- Arms only, Bike sprint | 4 | 30″ | 60″ |
| Lower Body | |||
| B1- SL RDL | 4 | 10ea | |
| B2- MB OH throw | 4 | 15 | |
| B3- 1-1/4 goblet squat | 4 | 15 | |
| B4- alt. Lunge jumps | 4 | 10ea | 60″ |
| Abs | |||
| C1- SB Dbl. knee tuck | 4 | 15 | |
| C2- Lateral band chop | 4 | 10ea | 45-60″ |