| Exercise | Sets | Reps | Rest |
| Activation & Mobility (2 sets) | |||
| Calf pops + ankle circles | 15+ 10ea/10ea | ||
| Monster band quadruped kick-back + Fire hydrants | 10ea+5ea/5ea | ||
| Bent-over I’s, Y’s, and T’s + Komodo dragons | 5/5/5+10ea | ||
| Jumping jacks + Foam roller T-spine | 20+10 | ||
| Mini AMRAP circuits | |||
| A1- Mini step hops | 7 mins | 20 | |
| A2- Shuffle | AMRAP | 3L | |
| A3- Band squat to row | 15 | ||
| A4- Shuffle | 3L | – | |
| B1- Alt. Lunge jumps | 7 mins | 10ea | |
| B2- Inch worm | AMRAP | 1L | |
| B3- TRX triceps extension | 10 | ||
| B4- Inch worm | 1L | – | |
| C1- Wall ball | 7 mins | 10 | |
| C2- A-skip | AMRAP | 1L | |
| C3- Mtn. climbers | 15ea | ||
| C4- A-skip | 1L | – | |
| D1- Bosu up-up-down-down | 7 mins | 20 | |
| D2- Broad jumps | AMRAP | 1L | |
| D3- Alt. SA DB shoulder press | 10ea | ||
| D4- Broad jumps | 1L | – | |
| *1 length= 1/2 of the gym today/edge of turf to TRX straps* | |||
| Abs | |||
| Knee grabs | 3 | 10 | |
| High Pledge plank | 3 | 10ea | |
| Lying ab brace | 3 | 20″ | 60″ |