| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Ankle circles | 1 | 10ea/10ea | |
| Scaption, from toes | 1 | 15 | |
| Bottom squat w/ thoracic rotation | 1 | 10ea | |
| Spiderman climb | 1 | 10ea | |
| Activation | |||
| Mini band Clam shells | 2 | 15ea | |
| Downward dog push ups | 2 | 8 | |
| X hops | 2 | 10 | – |
| Hurricane | |||
| A1- Rower | 3 | 200M | |
| A2- SB lying hip bridge | 3 | 15 | |
| A3- SL squat jumps | 3 | 10ea | |
| A4- Boxer halo | 3 | 10ea | – |
| B1- Rower | 3 | 180M | |
| B2- Lateral band walk | 3 | 15ea | |
| B3- Toe touches | 3 | 20ea | |
| B4- DB hammer curl | 3 | 15 | – |
| C1- Rower | 3 | 150M | |
| C2- Wall sit | 3 | 45″ | |
| C3- SA KB swing to row | 3 | 10ea | |
| C4- Band alt. SA chest press | 3 | 15ea | – |
| Abs | |||
| SB dead bug | 3 | 10ea | |
| Hanging leg raises | 3 | 15 | |
| SA KB racked hold | 3 | 30″ea | 60″ |