| Exercise | Sets | Reps | Rest |
| You-go-I-go | |||
| Iso. hip bridge w/ crossover reach | 4 | 15ea/25/20/15 | |
| KB high pull | 4 | 30/25/20/15 | |
| MB chest pass | 4 | 30/25/20/15 | |
| Band row | 4 | 30/25/20/15 | |
| Lateral line hops | 4 | 30/25/20/15ea | |
| Mobility & Stretch | |||
| Ankle circles + calf stretch | 1 | 10ea/10ea+30″ea | |
| Under the gate + Tactical frog | 1 | 5ea+60″ | |
| Foam roller snow angels + Child’s pose w/ shldr stretch | 1 | 10 + 30″ea | |
| FR “T” spine + reclined spinal twist | 1 | 10 + 30″ea | |
| Ladder | |||
| B1- High plank jacks | 20/18/16/14/12 | ||
| B2- BB snatch | 5 | ||
| B3- Cossack squat | 20/18/16/14/12ea | ||
| B4- Standing broad jumps | 5 | ||
| B5- KB swing | 20/18/16/14/12 | ||
| B6- Lumberjack squat to press | 5 | 1′ | |
| Abs | |||
| C1- Lying Ab. brace | 3 | 20″ | |
| C2- Plank w/ finger tap | 3 | 10ea | |
| C3- Dead bug | 3 | 10ea | 1′ |