| Exercise | Sets | Reps | Rest |
| Partner MB W.U. | |||
| MB slams | 3 | 10 | |
| MB chest pass | 3 | 10 | |
| MB squat and toss | 3 | 10 | |
| MB lateral throw | 3 | 5ea | 30″ |
| Mobility & Flexibility | |||
| Foam roller snow angels | 1 | 15 | |
| Foam roller T-spine | 1 | 15 | |
| Child’s pose | 1 | 60″ | |
| Lizard stretch | 1 | 45″ea | |
| Knee drivers | 1 | 10ea | – |
| MET CON | |||
| A1- TRX triceps extension | 20/18/16/14/12/10 | ||
| A2-Mod. Burpee w/ box jump | 5 | ||
| A3- Alt. Reverse lunge | 20/18/16/14/12/10ea | ||
| A4- Ecc. Push-ups (4-1-1) | 5 | ||
| A5- High knees | 20/18/16/14/12/10ea | ||
| A6- SA DB snatch | 5ea | as needed | |
| Abs | |||
| Side plank | 3 | 30″ | |
| Plank | 3 | 30″ | |
| Side plank | 3 | 30″ | |
| Supermans | 3 | 30″ | 60″ |