| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Cat/cow | 1 | 15 | |
| Windshield wipers | 1 | 10ea | |
| Side-lying shoulder arcs | 1 | 10ea | |
| Knee drivers | 1 | 10ea | – |
| Partner Monster Band W.U. | |||
| Forward walk | 3 | 1L | |
| Backward walk | 3 | 1L | |
| Lateral walk | 3 | 1L | |
| Forward bound | 3 | 1L | – |
| 2 mins ON/ 1 min. OFF | |||
| A1- Racked DB traveling lunge | 3 | 2L | |
| A2- DB press-outs | 3 | 15 | |
| A3- Shuffle | 3 | until 2 min mark | 60″ |
| B1- Run | 3 | 100M | |
| B2- Decline hip bridge | 3 | 15 | |
| B3- DB Biceps curls | 3 | until 2 min mark | 60″ |
| Circuit | |||
| C1- SL lateral line hops | 4 | 10ea/10ea | |
| C2- SL RDL | 4 | 15ea | |
| C3- SA DB snatch | 4 | 10ea | |
| C4- Speed band row | 4 | 15 | 30″ |
| Abs | |||
| Plank | 3 | 45″ | |
| KB windmill | 3 | 8ea | 60″ |