| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Spiderman climb with thoracic rotation | 2 | 5ea | |
| SA big shoulder circle | 2 | 5ea/5ea | |
| Calf raises | 2 | 15 | – |
| Activation | |||
| Clam shells | 2 | 20ea | |
| Monster band upright row | 2 | 15 | |
| SL F/B line hops | 2 | 15ea | – |
| Combos | |||
| A1- Singles | 1 | 200 | |
| A2- KB swing | 4 | 15 | |
| A3- Alt. SA MB push-ups | 4 | 6ea | – |
| B1- Singles | 1 | 200 | |
| B2- SA KB clean | 4 | 12ea | |
| B3- Seated L shoulder press | 4 | 15 | – |
| C1- Singles | 1 | 200 | |
| C2- Full KB raise | 4 | 15 | |
| C3- TRX biceps curl | 4 | 15 | – |
| MET CON | |||
| D1- Squat jumps | 3 | 10 | |
| D2- BW squats | 3 | 20 | |
| D3- F/B line hops | 3 | 30ea | |
| D4- Lateral band walk | 3 | 20ea | |
| D5- Toe touches | 3 | 25ea | 60″ |
| Abs | |||
| Side plank (left) | 3 | 20″ | |
| Plank | 3 | 20″ | |
| Side plank (right) | 3 | 20″ | 60″ |