| Exercise | Sets | Reps | Rest |
| Warm-up: | |||
| Band squat | 3 | 15 | |
| Jump rope | 3 | 50 | |
| Band shoulder press | 3 | 15 | |
| Jump rope | 3 | 50 | |
| Band Reverse lunge | 3 | 10ea | |
| Jump rope | 3 | 50 | |
| Band biceps curl | 3 | 15 | |
| Jump rope | 3 | 50 | 1′ |
| Mobility | |||
| “L” stretch | 1 | 10ea | |
| Lateral hip swings | 1 | 10ea | |
| Forward/backward hip swings | 1 | 10ea | |
| Quadruped thoracic rotation | 1 | 10ea | |
| Knee drivers | 1 | 10ea | |
| METCON | |||
| A1- Full KB raise | 10 | 5 | |
| A2- Band face-pull | 10 | 5 | |
| A3- Lateral leaps | 10 | 5ea | minimal |
| B1- Body bar squat jumps | 10 | 4 | |
| B2- Monster band triceps push-down | 10 | 4 | |
| B3- SA KB swing to row | 10 | 4ea | minimal |
| C1- SL squat jumps | 10 | 3ea | |
| C2- Hop-ups | 10 | 3 | |
| C3- Push-ups | 10 | 3 | minimal |
| Abs | |||
| D1- Paloff press | 3 | 10ea | |
| D2- Lying leg raise w/ DB pullover | 3 | 10 | |
| D3- Spiderman plank | 3 | 10ea | 1′ |