| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Spiderman climb | 2 | 5ea | |
| “L” stretch | 2 | 5ea | |
| Side-to-side head turn | 2 | 5ea | |
| Cat/cow | 2 | 10 | – |
| Activation | |||
| KB swing | 3 | 10 | |
| Band row | 3 | 15 | |
| Monk walk | 3 | 5ea | 20″ |
| HIIT #1 | |||
| A1- Side-to-side MB slams | 4 | 30″ | 10″ |
| A2- Band 1/2 kneeling lat. Pulldown | 4 | 30″ | 10″ |
| A3- Box jump | 4 | 30″ | 10″ |
| A4- TRX push-ups | 4 | 30″ | 10″ |
| A5- F/B line hops | 4 | 30″ | 60″ |
| HIIT #2 | |||
| B1- Treadmill Sprint | 3 | 40″ | 20″ |
| B2- Jam ball Traveling UH toss (on turf) | 3 | 40″ | 20″ |
| B3- KB Traveling lunge | 3 | 40″ | 20″ |
| B4- Rower sprint (arms ONLY) | 3 | 40″ | 20″ |
| Abs | |||
| C1- Band Paloff press | 3 | 10ea | |
| C2- High pledge plank | 3 | 10ea | |
| C3- SB Dead bug | 3 | 10ea | 60″ |