| Exercise | Sets | Reps | Rest |
| 2 min. Max. Cal. Row | 2 mins | ||
| Activation & Mobility | |||
| Seated hip rotation to half kneel | 1 | 10ea | |
| Band internal shoulder rotation | 1 | 15ea | |
| Band external shoulder rotation | 1 | 15ea | |
| Bird dog | 1 | 10ea | |
| Quadruped thoracic rotation | 1 | 10ea | |
| SL calf raises | 1 | 15ea | |
| Stretch | |||
| Bottom squat hold | 60″ | ||
| Calf stretch | 60″ea | ||
| Circuits | |||
| A1- Mini band SL hip extension | 3 | 15ea | |
| A2- “X” hops | 3 | 15 | |
| A3- Lying flutter kicks | 3 | 15ea | |
| A4-Mtn. climbers | 3 | 15ea | 30″ |
| B1- SA Hammer squat | 4 | 12ea | |
| B2- SA KB swing to row | 4 | 6ea | |
| B3- SB roll-out | 4 | 12 | |
| B4- Donkey kicks | 4 | 12ea | 45″ |
| C1- BB inverted row | 5 | 10 | |
| C2- SA KB/DB snatch | 5 | 5ea | |
| C3-SB stir the pot | 5 | 10ea | |
| C4- Dbl. knee tuck jumps | 5 | 10 | 1′ |
| TABATA | |||
| D1- Wall sit | 4 | 20″ | 10″ |
| D2- High plank w/ KB pull-through | 4 | 20″ | 10″ |