| Exercise | Sets | Reps | Rest |
| Warm up | |||
| Lunge w/ knee to chest | 1 | 2 L | |
| Scap pull-ups | 1 | 10 | |
| A-skip | 1 | 2L | |
| Hami stretch | 1 | 2L | |
| Bent-over thoracic rotation | 1 | 10ea | |
| Lateral bound | 1 | 1L each | – |
| Abs | |||
| Plank w/ finger tap | 3 | 30″ | |
| “V” sit | 3 | 30″ | |
| Plank w/ alt. SL raise | 3 | 30″ | 1′ |
| 3 mins on/2 mins off | |||
| A1- Plate push | 3 | 4 widths | |
| A2- Band row | 3 | 20 | |
| A3- Goblet Alt. lateral lunge | 3 | 10ea | |
| A4- Jump rope | 3 | until 3 mins are up | 2 mins |
| 3 mins on/2 mins off | |||
| B1- Alt. SA KB swing | 3 | 10ea | |
| B2- MB chest pass | 3 | 40 | |
| B3- Tall kneeling walk-up | 3 | 10ea | |
| B4- Row | 3 | until 3 mins are up | 2 mins |