| Exercise | Sets | Reps | Rest |
| Smash & Stretch | |||
| LAX seated glute w/ int./ext. rotation | 1 | 90″ea | |
| Seated figure 4 stretch | 1 | 60″ea | |
| SMR quads | 1 | 60″ | |
| Active Sampson stretch | 1 | 60″ | |
| Mobility | |||
| Ankle circles | 2 | 10ea/10ea | |
| Wall slides | 2 | 10 | |
| Spiderman climb | 2 | 10ea | |
| Cat/cow | 2 | 15 | |
| Mini Circuits: AMRAP | |||
| A1- Battle rope- alt. mini waves | 6 minutes | 15ea | |
| A2- Decline lying hip bridge | (AMRAP) | 10 | |
| A3- Hop-ups | 10 | minimal | |
| B1- SL F/B line hops | 6 minutes | 15ea/15ea | |
| B2- Band biceps curl | (AMRAP) | 10 | |
| B3- KB swing | 10 | minimal | |
| C1- Mini step hops | 6 minutes | 15 | |
| C2- SL RDL | (AMRAP) | 5ea | |
| C3- Burpees | 5 | minimal | |
| D1- Donkey kicks | 6 minutes | 5ea | |
| D2- KB upright row | (AMRAP) | 10 | |
| D3- SA KB clean | 5ea | minimal | |
| Abs | |||
| E1- SB roll-out | 3 | 12 | |
| E2- Lying flutter kicks | 3 | 20ea | |
| E3- High plank w/ lat. Hand tap | 3 | 10ea | 1′ |