| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Bent-over I’s, Y’s and T’s | 8ea | ||
| Sit-to-stand | 10 | ||
| Ankle walk | 10ea | ||
| 1/2 kneeling thoracic rotation | 10ea | ||
| Pacer W.U. | |||
| A1- Rower (PACER) | 3 | 200M | |
| A2- PVC squat | 3 | ||
| A3- Grapevine | 3 | 30″ | |
| 9 to 5 | |||
| A1- Mini band SL hip extension + MB OH throw | 9 | 9ea+9 | |
| B1- Triceps dips + Toe touches | 8 | 8+8ea | |
| C1- PVC OH squat + Walking KB swing | 7 | 7+7 | |
| D1- Single suitcase DL + Broad jumps | 6 | 6ea+6 | |
| E1- BB inverted row + Same side lunge jumps | 5 | 5+5ea | – |
| *1-2 minute rest between completing all sets and reps of each exercise pair* | |||
| Abs | |||
| “V” sit | 3 | 30″ | |
| Stir the pot | 3 | 10ea | |
| 1/2 kneeling KB windmill | 3 | 8ea | 60″ |