| Exercise | Sets | Reps | Rest |
| Activation & Mobility | |||
| 50 Jump rope + 10ea Komodo dragon + 15 Push-ups | |||
| 50 Jump rope + 5ea/5ea Fire Hydrants + 15 BW squats | |||
| 50 Jump rope + 10ea Bottom squat w/ thoracic rot. + 15 Supermans | |||
| 50 Jump rope + 8ea Side/side head tilt + 10/10/10 3-way band pull | |||
| Ladder | |||
| A1- BW SL box squats | 10..1EA | ||
| A2- SA band row | 10…1EA | ||
| A3- Box jumps | 10…1 | ||
| A4- KB windmill | 10…1EA | – | |
| Combos | |||
| B1- Roll-to-elbow | 1 | 15ea | |
| B2- Plate push | 4 | 4W | |
| B3- Triceps dips | 4 | 15 | – |
| Rest 2 minutes after completing all sets | |||
| C1- Roll-to-elbow | 1 | 15ea | |
| C2- MB slams | 4 | 15 | |
| C3- Squat to MB | 4 | 15 | – |
| Rest 2 minutes after completing all sets | |||
| Abs | |||
| Ab snails | 3 | 10 | |
| Dead bug | 3 | 10ea | |
| Side-lying hip extension | 3 | 10ea | 60″ |