| Exercise | Sets | Reps | Rest |
| Warm-up: | |||
| Jog D&B, then a dynamic/mobility exercise | |||
| “L” stretch | 1 | 10ea | |
| Elbow/instep/rotation | 1 | 8ea | |
| Sit-to-stand | 1 | 12 | |
| Ankle walk | 1 | 1 lap | |
| Cossack squat | 1 | 10ea | |
| Drop squat | 1 | 15 | |
| Inverted Pyramid: | |||
| A1- Bosu skier jumps | 10/9/8/7/6/7/8/9/10ea | ||
| A2- Plank walk-up | 10/9/8/7/6/7/8/9/10 | ||
| A3- Box jumps | 10/9/8/7/6/7/8/9/10 | ||
| A4- Mini band SL hip extension | 10/9/8/7/6/7/8/9/10ea | 30″-1′ | |
| Timed Exercises: | |||
| B1- BB hang clean (moderate/light weight) | 3to4 | 20″ | 10″ |
| B2- Toe touches | 3to4 | 20″ | 10″ |
| B3- Band biceps curl | 3to4 | 20″ | 10″ |
| B4- MB OH throw | 3to4 | 20″ | 10″ |
| B5- Sit-outs | 3to4 | 20″ | 10″ |
| B6- BW squat | 3to4 | 20″ | 1′ |
| Abs: | |||
| C1- Plank w/ finger tap | 3 | 10ea | |
| C2- Lying leg raise | 3 | 15 | |
| C3- Stir the pot | 3 | 10ea | 1′ |