| Exercise | Sets | Reps | Rest |
| Animal walks | |||
| Crab walk forward | 1 | 1L | |
| Crab walk backward | 1 | 1L | |
| Bear crawl | 1 | 1L | |
| Forward froggies | 1 | 1L | |
| Backward froggies | 1 | 1L | |
| Mobility | |||
| Scaption from knees | 2 | 10 | |
| Shin box | 2 | 5ea | |
| Cat/cow | 2 | 10 | – |
| Ladder: Drop-offs | |||
| A1- Full turkish get-up | 1ea | ||
| A2- SA KB high pull | 2ea | ||
| A3- MB UH toss | 3 | ||
| A4- Same side lunge jumps | 4ea | ||
| A5- Broad jumps | 5 | ||
| A6- TRX triceps extension | 6 | ||
| A7- SL box squat | 7ea | ||
| A8- KB swing | 8 | ||
| A9- Seated L DB shoulder press | 9 | ||
| A10- Squat jumps | 10 | ||
| A11- SL MB slam | 11ea | ||
| A12- Sit-outs | 12ea | ||
| Katie: everyone starts on A12, then moves to A11, then A10, and so forth. | |||
| Once they complete one set of everything, A12 “drops off” and they start with A11 | |||
| on set two. Repeat this sequence until they finish the whole ladder. | |||
| Abs | |||
| Lateral band chop | 3 | 10ea | |
| Plank w/ opp. Hip tap | 3 | 10ea | |
| SB roll-out | 3 | 15 | 60″ |