| Exercise | Sets | Reps | Rest |
| Warm Up | |||
| Spiderman to tripod | 1 | 8ea | |
| Big shoulder circles | 1 | 10ea | |
| Side/side head turn | 1 | 10ea | |
| Downward dog to cobra | 1 | 15 | – |
| Sprint | 4 | 1L | |
| Back pedal | 4 | 1L | |
| Grapevine | 4 | 2L | |
| KB swing w/ broad jump | 4 | 1L | |
| Crab walk | 4 | 1L | 40″ |
| Tabata #1 | |||
| A1- SA KB clean to Reverse lunge (left) | 2 | 20″ | 10″ |
| A2- Singles | 2 | 20″ | 10″ |
| A3- SA KB clean to Reverse lunge (right) | 2 | 20″ | 10″ |
| A4- Singles | 2 | 20″ | 10″ |
| You-Go-I-Go | |||
| B1- Alt. Lunge jumps | 3to4 | 10ea | |
| B2- Wall Walk | 3to4 | 2 | |
| B3- Mini step hops | 3to4 | 20 | |
| B4- TM incline sprint | 3to4 | 30″ | |
| B5- Band squat to row | 3to4 | 15 | 30″ |
| Tabata #2 | |||
| B1- Knee grabs | 2 | 20″ | 10″ |
| B2- Singles | 2 | 20″ | 10″ |
| B3- Knee grabs | 2 | 20″ | 10″ |
| B4- Singles | 2 | 20″ | 10″ |
| Abs | |||
| TRX fall-out | 3 | 10 | |
| Roll-to-elbow (Partial TGU) | 3 | 10ea | |
| Lying ab brace | 3 | 20″ | 45″ |