| Exercise | Sets | Reps | Rest |
| Mobility | |||
| PVC pass-through | 2 | 10 | |
| Leg cradle | 2 | 5ea | |
| Bent-over thoracic rotation | 2 | 5ea | – |
| Activation | |||
| BW Traveling lunge | 3 | 2L | |
| Alt. SA band row | 3 | 10ea | |
| Squat jumps | 3 | 10 | |
| F/B line hops | 3 | 10ea | – |
| AMRAP 20 | |||
| A1- TRX/ring SL squat | AMRAP | 20/18/16/14 EACH… | |
| A2- Depth jump to broad jump | 20 mins | 5 | |
| A3- BB inverted row | 20/18/16/14… | ||
| A4- SA DB snatch | 5ea | ||
| A5- Toe touches | 20/18/16/14 EACH… | ||
| A6- Heavy KB goblet clean | 5 | as needed | |
| Abs | |||
| High pledge plank | 3 | 10ea | |
| Hollow body hold | 3 | 20″ | |
| SB body saw | 3 | 12 | 60″ |