| Exercise | Sets | Reps | Rest |
| Partner MB warm-up | |||
| MB squat and toss | 3 | 10 | |
| MB lateral throw | 3 | 5ea | |
| MB UH toss | 3 | 10 | |
| MB chest pass | 3 | 10 | – |
| Mobility | |||
| Knee drivers | 1 | 10ea | |
| L stretch | 1 | 10ea | |
| Spiderman climb | 1 | 10ea | |
| 1/2 kneeling thoracic rotation | 1 | 10ea | – |
| Tabata | |||
| A1- Speed squat | 4 | 20″ | 10″ |
| A2- Hot feet | 4 | 20″ | 10″ |
| Circuit | |||
| B1- MB clean | 5 | 12 | |
| B2- Band biceps curl | 5 | 12 | |
| B3- SL F/B line hops | 5 | 15ea/15ea | |
| B4- Sit-outs | 5 | 6ea | 30″ |
| Tabata | |||
| C1- Monster band upright row | 4 | 20″ | 10″ |
| C2- Out-out-in-in | 4 | 20″ | 10″ |
| Circuit | |||
| D1- SA KB high pull | 5 | 12ea | |
| D2- Staggered stance KB good morning | 5 | 12ea | |
| D3- Lateral leaps | 5 | 12ea | |
| D4- Knee grabs | 5 | 12 | 30″ |