| Exercise | Sets | Reps | Rest |
| Line drills + Activation | |||
| 1&4 | 1 | 30″ | |
| Scap pull ups | 1 | 15 | |
| 2&3 | 1 | 30″ | |
| Band internal shoulder rotation | 1 | 15ea | |
| 1,4,2 | 1 | 30″ | |
| Alt. reverse lunge | 1 | 15ea | |
| 2,3,1 | 1 | 30″ | |
| Supermans | 1 | 20 | |
| 1,2,4,3 | 1 | 30″ | |
| Marching hip bridge | 1 | 15ea | |
| 2,1,3,4 | 1 | 30″ | |
| Circuits | |||
| A1- 1/2 kneeling band lat. Pulldown | 3 | 15 | |
| A2- MB OH throw | 3 | 15 | |
| A3- Stagger stance KB good morning | 3 | 15ea | – |
| B1- Power step-ups | 4 | 10ea | |
| B2- DB press-out | 4 | 10 | |
| B3- KB Sumo DL | 4 | 10 | – |
| C1- Tall kneeling walk-up | 5 | 5ea | |
| C2- Renegade row | 5 | 5ea | |
| C3- Depth jump to broad jump | 5 | 5 | – |
| Abs | |||
| Plank w/ hip tap | 3 | 12ea | |
| Lying ab brace | 3 | 25″ | 45″ |