| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Ankle walk | 1 | 10ea | |
| 1/2 kneeling thoracic rotation | 1 | 10ea | |
| Sit-to-stand | 1 | 15 | |
| Bent-over I’s, Y’s and T’s | 1 | 8ea | – |
| Activation | |||
| PVC RDL | 2 | 30″ | 15″ |
| Monster band upright row | 2 | 30″ | 15″ |
| Lateral line hops | 2 | 30″ | 15″ |
| Complex | |||
| A1- Dbl. KB RDL | 6 | 8 | |
| A2- Dbl. KB high pull | 6 | 8 | |
| A3- Dbl. KB clean | 6 | 8 | 60″ |
| You-go-I-go | |||
| B1- Wall ball | 3to4 | 15 | |
| B2- Mtn. climbers | 3to4 | 25ea | |
| B3- Box jumps | 3to4 | 10 | |
| B4- Band triceps push down | 3to4 | 15 | |
| B5- Traveling lunge w/ OH plate hold | 3to4 | 1L | 45″ |
| Planksgiving | |||
| High plank w/ alt. knee tuck | 3 | 60″/60″/30″ | 30″ |
| Side plank w/ hip dip | 3 | 60″/60″/30″ | 30″ |