| Exercise | Sets | Reps | Rest |
| SMR & Mobility | |||
| SMR Hamis + Fire hydrants | 1 | 60″Ea+8F/8B EA | |
| SMR Adductors + SA big shldr. Circles | 1 | 60″Ea+8F/8B EA | |
| SMR back + “T” spine | 1 | 60″+15 | |
| LAX foot smash+ Side/side head tilt | 1 | 60″Ea+10ea | |
| Activation | |||
| PVC Squat | 2 | 10 | |
| Quadruped Monster band kick-back | 2 | 10ea | |
| Scaption, from toes | 2 | 10 | |
| Calf raises | 2 | 10 | – |
| Ladder Drop-off | |||
| A1- Sled push (light weight and fast) | D&B | ||
| A2- Roll-to-elbow (partial TGU) | 2ea | ||
| A3- Squat jumps | 3 | ||
| A4- Jam Ball pick-up and drop over shoulder | 4ea | ||
| A5- Sit-outs | 5ea | ||
| A6- High plank jacks | 6 | ||
| A7- Band rear delt. Flies | 7 | ||
| A8- Lateral leaps | 8ea | ||
| A9- SA DB/KB racked squat | 9ea | ||
| A10- Wide-outs | 10 | ||
| A11- Alt. SA Band biceps curl | 11ea | ||
| A12- SA DB snatch | 12ea | – | |
| (start at A12 and work up to A1, then start at A11 and work up to A1, etc.) | |||
| (a.k.a. 1 exercise is eliminated every set) | |||
| Abs | |||
| B1- High plank w/ lat. Hand tap | 3 | 10ea | |
| B2- Lateral band chop | 3 | 10ea | |
| B3- High plank w/ alt. knee tuck | 3 | 10ea | 60″ |