| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Foam roll- member choice | 1 | 5 minutes | |
| Activation | |||
| Standing lat. Pulldown | 3 | 10 | |
| Jumping jacks | 3 | 20 | |
| Traveling lunge | 3 | 10ea | – |
| Pyramid | |||
| A1- Strict pull-ups | 9/7/5/3/1/3/5/7/9 | ||
| A2- Triceps dips | 18/14/10/6/2/6/10/14/18 | as needed | |
| Conditioning | |||
| B1-Bosu skier jumps | 4 | 20″ | 10″ |
| B2- Plate to Overhead | 4 | 20″ | 10″ |
| B3- Elevated split squat (left) | 4 | 20″ | 10″ |
| B4- Elevated split squat (right) | 4 | 20″ | 10″ |
| B5- Mtn. climbers | 4 | 20″ | 10″ |
| B6- Wide outs | 4 | 20″ | 60″ |
| Abs | |||
| V sit | 3 | 30″ | |
| High pledge plank | 3 | 15ea | |
| Side-lying hip extension | 3 | 10ea | 60″ |