| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Foam roller snow angels | 1 | 15 | |
| Foam roller T spine | 1 | 15 | |
| Spiderman climb | 1 | 8ea | |
| Calf stretch | 1 | 45″ea | |
| Activation | |||
| Scissor jumps + Jumping jacks | 3 | 10″+10″ rpt. To 60″ | |
| Monster band quadruped hip extension | 3 | 10ea | |
| 3-way band pull | 3 | 5ea | – |
| You-go-I-go | |||
| A1- Bosu hop-up to OH press | 3 | 10 | |
| A2- Band chest flies | 3 | 20 | |
| A3- Plate push | 3 | 4W | |
| A4- SL lateral line hops | 3 | 10ea/10ea | |
| A5- Run/Row | 3 | 100M | – |
| Circuit | |||
| B1- Battle rope waves + Sled hand-over-hand pull + sled push | 4 | 20+1L+1L | |
| B2- Bosu up-up-down-down | 4 | 25 | |
| B3- Band triceps push down | 4 | 20 | |
| B4- Full KB raise | 4 | 15 | |
| B5- Band SL hip extension | 4 | 15ea | 60″ |
| Abs | |||
| Side plank | 3 | 40″ea | |
| V sit | 3 | 40″ | 60″ |