| Exercise | Sets | Reps | Rest |
| SMR & Mobility | |||
| SMR Glutes + Side/side head tilt | 1 | 60″ea+10ea | |
| SMR Quads + Fire hydrants | 1 | 60″+10ea/10ea | |
| SMR calves + L stretch | 1 | 45″ea+10ea | |
| SMR lats + Foam roller T spine | 1 | 30″ea+15 | |
| Activation | |||
| Squat jumps | 2 | 10 | |
| Monster band chest press | 2 | 10 | |
| Monster band shoulder press | 2 | 10 | |
| Monster band back squat | 2 | 10 | – |
| Ladder: Drop-offs | |||
| A1- Sled push/back pedal | 1L+1L | ||
| A2- Box jumps | 2 | ||
| A3- Sit-outs | 3ea | ||
| A4- DB squat to shoulder press | 4 | ||
| A5- Hop-ups | 5 | ||
| A6- TRX push-ups | 6 | ||
| A7- KB racked alt. Forward lunge | 7ea | ||
| A8- SA KB swing to row | 8ea | ||
| A9- Triceps dips | 9 | ||
| A10- Banded kneeling hip thrusts | 10 | ||
| A11- Donkey Kicks | 11ea | ||
| A12- SA KB high pull | 12ea | – | |
| Katie: everyone starts on A12, then moves to A11, then A10, and so forth. | |||
| Once they complete one set of everything, A12 drops off and they start with A11 | |||
| on set two. Repeat this sequence until they finish the whole ladder. | |||
| Abs | |||
| Ab snails | 3 | 1L | |
| Knee grabs | 3 | 15 | |
| High plank w/ alt. knee tuck | 3 | 10ea | 60″ |