| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Spiderman climb | 3 | 5ea | |
| Iso. Hip bridge w/ crossover reach | 3 | 5ea | |
| PVC pass-through | 3 | 10 | – |
| Activation | |||
| SL box squat | 3 | 8ea | |
| 3-way band pull | 3 | 5ea | |
| Mtn. climbers | 3 | 20ea | – |
| MET CON | |||
| A1- Mini band SL hip extension | 8 | 6ea | |
| A2- Push-ups | 8 | 6 | |
| A3- Toe touches | 8 | 6ea | – |
| B1- MB Reverse OH throw | 8 | 5 | |
| B2- Burpees | 8 | 5 | |
| B3- Band SA rear delt flies | 8 | 5ea | – |
| C1- Alt. Lunge jumps | 8 | 4ea | |
| C2- SA DB triceps extension | 8 | 4ea | |
| C3- Broad jumps | 8 | 4 | – |
| Abs | |||
| Russian Twist | 4 | 20ea | |
| Lying leg raise | 4 | 15 | 45-60″ |