| Exercise | Sets | Reps | Rest |
| Activation | |||
| SL squat | 2 | 10ea | |
| Bent-over I’s, Y’s, and T’s | 2 | 10ea | |
| SL lateral line hops | 2 | 10ea/10ea | |
| SL F/B line hops | 2 | 10ea/10ea | – |
| Upper Body | |||
| A1- UH pull ups | 4 | 10 | |
| A2- Speed band row | 4 | 20 | |
| A3- 1/2 kneeling SA DB shoulder press | 4 | 10ea | |
| A4- Speed band chest press | 4 | 20 | 60″ |
| Lower Body | |||
| B1- DB squat jump | 4 | 12 | |
| B2- DB Traveling lunge | 4 | 1L | |
| B3- Froggies | 4 | 15 | |
| B4- DB Traveling Lunge | 4 | 1L | 60″ |
| MET CON | |||
| Full KB raise | 10…1 | ||
| Sit outs | 10…1 | as needed | |
| Abs | |||
| Plank w/ finger tap | 3 | 12ea | |
| V sit | 3 | 40″ | |
| Plank w/ hip tap | 3 | 12ea | 60″ |