| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Knee drivers | 1 | 10ea | |
| Infant squat | 1 | 10 | |
| Side/Side head tilt | 1 | 10ea | |
| 3-way band pull | 1 | 10ea | – |
| Activation | |||
| PVC squat | 2 | 10 | |
| SL lat. Line hops | 2 | 15ea/15ea | |
| Monster band shoulder press | 2 | 10 | |
| SL F/B line hops | 2 | 15ea/15ea | – |
| Combos | |||
| A1- Full Turkish get-up | 1 | 1ea | |
| A2- Plate push | 4 | 4W | |
| A3- Kneeling band lat. pulldown | 4 | 15 | – |
| B1- Full Turkish get-up | 1 | 1ea | |
| B2- SL RDL w/ OH press | 4 | 10ea | |
| B3- High knees | 4 | 25ea | – |
| C1- Full Turkish get-up | 1 | 1ea | |
| C2- SA KB clean | 4 | 15ea | |
| C3- High plank jacks | 4 | 20 | – |
| Pacer | |||
| D1- Sled push (pacer) | 3to4 | 4L | |
| D2- MB UH toss | 3to4 | ||
| D3- Squat to MB | 3to4 | ||
| D4- Shuffle | 3to4 | 30″ | |
| Abs | |||
| SB dead bug | 3 | 10ea | |
| Plank w/ lat toe tap | 3 | 10ea | |
| KB windmill | 3 | 8ea | 60″ |