| Activation Circuit x 2 | |
| med ball circles | x 8 each way |
| med ball wood choopers | x 8 each side |
| band skate step | x 20 forward and back |
| Kneeling kick back w/ hand band | x 20 total |
| Bear crawl | x 20 meters forward and back |
| circuit below 2-3 times | |
| Depth pogo jump | 10 total |
| classic bounds | 12 total |
| upper 2-3 sets | light maintenance |
| bench dips | x10-15 |
| BW pull up | x8-15 |
| lower 2-3 sets | |
| DB weighted signle leg hip ext. | x 8-10 each leg light - med |
| optional add | |
| single leg slider squats | x 8-10 each leg light - med |
| Floor core circuit x 2 | continuous 50 sec on 10 sec rest |
| front plank toe tap | |
| elevated crunches | |
| side plank knee to elbow | 50 sec each side |
| nordie hip ups | |
| Penguins | |