| Exercise | Sets | Reps | Rest |
| SMR (client’s choice) | 5 mins | ||
| Activation & Mobility | |||
| SL hip bridge | 1 | 10ea | |
| Iso. Hip bridge w/ cross-over reach | 1 | 10ea | |
| Shin box to 1/2 kneel | 1 | 10ea | |
| Split squat | 1 | 10ea | |
| Bent-over I’s, Y’s and T’s | 1 | 10ea | |
| SA big shoulder circles | 1 | 10ea/10ea | |
| MET CON | |||
| A1- DB Hammer squat | 7 | 7 | |
| A2- DB press-out | 7 | 7 | |
| A3- Lateral leaps | 7 | 7ea | – |
| B1- KB SL RDL | 7 | 6ea | |
| B2- Dbl. knee tuck jumps | 7 | 6 | |
| B3- MB chest pass (w/ grey & black MB’s) | 7 | 6 | – |
| C1- Plate OH R. Lunge | 7 | 5ea | |
| C2- KB swings | 7 | 5 | |
| C3- Pull-ups | 7 | 5 | – |
| Abs | |||
| D1- SB roll-out | 2 | 12 | |
| D2- Penguins | 2 | 15ea | |
| D3- Plank w/ alt. SL raise | 2 | 15ea | 60″ |