| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Side-lying shoulder arc | 1 | 10ea | |
| Bent over thoracic rotation | 1 | 10ea | |
| Lateral hip swings | 1 | 10ea | |
| Knee drivers | 1 | 10ea | – |
| Activation | |||
| SL F/B line hops | 3 | 10ea/10ea | |
| PVC squat | 3 | 10 | |
| SL lateral line hops | 3 | 10ea/10ea | |
| Band SA row | 3 | 10ea | |
| Sled push Relay | 1 | 3 mins | – |
| You-Go-I-Go | |||
| A1- SA TRX row | 3 | 10ea | |
| A2- Lunge jumps | 3 | 10ea | |
| A3- Landmine squat to press | 3 | 15 | |
| A4- Box jumps | 3 | 10 | 30″ |
| Sled push Relay | 1 | 3 mins | – |
| EMOM | |||
| M1- Mod. Handstand hold | 3 | 20-30″ | |
| M2- Singles | 3 | 50 | |
| M3- KB goblet clean | 3 | 20 | |
| M4- Band chest flies + high knees | 3 | 10 + 15ea | – |
| Abs | |||
| Plank w/ finger tap | 2to3 | 10ea | |
| Knee grabs | 2to3 | 10 | 30″ |