| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Wall slides | 1 | 15 | |
| Knee drivers | 1 | 15ea | |
| Downward dog to upward dog | 1 | 15 | |
| Shin box to kneel | 1 | 10ea | – |
| Activation | |||
| Band UH row | 3 | 12 | |
| PVC squat | 3 | 12 | |
| Squat jumps | 3 | 10 | |
| Lateral line hops | 3 | 15ea | – |
| AMRAP 20 | |||
| A1- Side/side MB slams (total reps) | 20 min | 18/16/14/12… | |
| A2- Box jumps | AMRAP | 5 | |
| A3- Band SA biceps curl | 18/16/14/12…Each | ||
| A4- Full KB raise | 5 | ||
| A5- Goblet 1-1/4 squat | 18/16/14/12… | ||
| A6- Chin ups | 5 | – | |
| Abs | |||
| Side plank | 3 | 30″ | |
| Plank | 3 | 30″ | |
| Side plank | 3 | 30″ | |
| Hollow body hold | 3 | 30″ | 60″ |