| Exercise | Sets | Reps | Rest |
| Partner Band W.U. | |||
| Forward walk | 2 | 1L | |
| Backward walk | 2 | 1L | |
| Lateral leaps | 2 | 1L each | |
| Forward bounds | 2 | 1L | |
| Mobility | |||
| Tabletop to tripod | 1 | 10ea | |
| Bottom squat w/ thoracic rotation | 1 | 10ea | |
| Ankle walk | 1 | 10ea | |
| SA F/B big shoulder circles | 1 | 5ea/5ea | – |
| MET CON | |||
| A1- BB snatch (light) | 4 | 5 | |
| A2- MB Reverse OH throws | 4 | 10 | |
| A3- Mtn. climbers | 4 | 15ea | |
| REST 20″ | 20″ | ||
| A4- MB lat. Throws | 4 | 5ea | |
| A5- Alt. SA KB swing | 4 | 10ea | |
| A6- SL F/B line hops | 4 | 15ea/15ea | 60″ |
| Circuits | |||
| B1- Tire sledgehammer | 3to4 | 10ea | |
| B2- TRX row | 3to4 | 12 | |
| B3- Zig-zag broad jump | 3to4 | 10 | |
| B4- SL lateral line hops | 3to4 | 12ea/12ea | |
| B5- Wall ball | 3to4 | 12 | 45″ |
| Pacer | |||
| C1- Bosu hop-up w/ OH press (PACER) | 4 | 10 | |
| C2- Wall sit | 4 | 30″ | |
| Abs | |||
| Spiderman plank | 4 | 10ea | |
| Lying double knee tuck | 4 | 15 | 45″ |