| Exercise | Sets | Reps | Rest |
| Warm up | |||
| 2L Jog + 1L Traveling lunge + 10ea open the gate | 2 | ||
| 2L Jog + 1L alt. Lateral lunge + 10ea “L” stretch | 2 | ||
| 2L Jog + 1L Heel walk + 10ea/10ea Ankle circles | 2 | ||
| 2L Jog + 1L alt. SL RDL + 5ea Bottom squat w/ thoracic rotation | 2 | ||
| Timed Combos | |||
| A1- Singles | 1 | 60″ | |
| A2- KB sumo deadlift w/ high pull | 4 | 30″ | |
| A3- “X” hops | 4 | 30″ | – |
| B1- Singles | 1 | 60″ | |
| B2- Band underhand row | 4 | 30″ | |
| B3- 10 Dbl. knee tuck jumps + jumping jacks, until time | 4 | 30″ | – |
| C1- Singles | 1 | 60″ | |
| C2- BW squat | 4 | 30″ | |
| C3- MB OH throw | 4 | 30″ | – |
| D1- Singles | 1 | 60″ | |
| D2- DB press out | 4 | 30″ | |
| D3- Lateral bounds | 4 | 30″ | – |
| Abs | |||
| KB/DB Russian twist | 3 | 30″ | |
| Plank | 3 | 30″ | |
| Lying arm and leg raise | 3 | 30″ | 60″ |