| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Seated hip rotation to 1/2 kneel to standing | 1 | 5ea | |
| Knee drivers | 1 | 10ea | |
| 1/2 kneeling thoracic rotation | 1 | 10ea | |
| Foam roller “T” spine | 1 | 10 | |
| Foam roller snow angels | 1 | 10 | |
| Partner MB Warm Up | |||
| MB slams | 3 | 10 (each partner) | |
| MB underhand throw | 3 | 10 (” “) | |
| MB chest pass | 3 | 10 (” “) | |
| MB lateral throw | 3 | 5 ea (” “) | 30″ |
| Ladder Drop-off | |||
| A1- SA Farmer walk | 12 | 1L each | |
| A2- Wall ball | 11 | 2 | |
| A3- Pull-ups | 10 | 3 | |
| A4- Squat jumps | 9 | 4 | |
| A5- Elevated split squat | 8 | 5ea | |
| A6- Hop-ups | 7 | 6 | |
| A7- SA DB shoulder press | 6 | 7ea | |
| A8- Lateral leaps | 5 | 8ea | |
| A9- KB Goblet squat to MB | 4 | 9 | |
| A10- Mtn. climbers | 3 | 10ea | |
| A11- Triceps dips | 2 | 11 | |
| A12- Full KB raise | 1 | 12 | – |
| (start at A12 and work down to A1, then start at A11 and work down to A1, etc.) | |||
| Abs | |||
| B1- BW Deas bug (FP 1) | 3 | 10ea | |
| B2- Side lying kick through (FP 2) | 3 | 10ea | |
| B3- High pledge plank | 3 | 10ea | 60″ |