| Exercise | Sets | Reps | Rest |
| Warm Up | |||
| Singles | 3 | 80 | |
| Scap pull-ups | 3 | 10 | |
| Lying SL hip bridge | 3 | 10ea | |
| BW squat to MB | 3 | 10 | – |
| Mobility | |||
| Ankle walk | 1 | 10ea | |
| Bottom squat w/ thoracic rotation | 1 | 10ea | |
| Bird dog | 1 | 10ea | |
| Mod. Froggies | 1 | 10ea | – |
| 9to5 | |||
| A1- Mini band SL hip extension+ KB high pull | 9 | 9ea+ 9 | |
| B1- Goblet squat + side-to-side MB slams | 8 | 8+4ea | |
| C1- Band row + Froggies | 7 | 7+7 | |
| D1- Power step-ups + SA band bicep curl | 6 | 6ea+6ea | |
| E1- Box jumps + MB lateral throws | 5 | 5+5ea | |
| Abs | |||
| Side plank | 3 | 30″ea | |
| Lying leg raise | 3 | 10 | |
| Plank w/ alt. SL raise | 3 | 10ea | 60″ |