| Exercise | Sets | Reps | Rest |
| You-Go-I-Go | |||
| MB slams | 3 | 10 | |
| MB OH throw | 3 | 10 | |
| MB Reverse OH throw | 3 | 10 | |
| MB Lateral throw | 3 | 5ea | |
| Mobility & Stretch | |||
| Ankle circles + calf stretch | 1 | 10ea/10ea+30″ea | |
| Sit-to-stand + Pigeon pose | 1 | 10+30″ea | |
| Scaption + Child’s pose w/ shoulder stretch | 1 | 10 + 30″ea | |
| 1/2 kneeling thoracic rotation+ reclined spinal twist | 1 | 10ea + 30″ea | |
| METCON | |||
| A1- Burpees | 4 | 5 | |
| A2- Jumping jacks | 4 | 10 | |
| A3- BW squats | 4 | 15 | |
| A4- Pivoting KB swings | 4 | 5ea | |
| A5- Squat jumps | 4 | 10 | |
| A6- SL F/B line hops | 4 | 15ea/15ea | 1′ |
| Tabata #1 | |||
| B1- Goblet clean to OH press | 4 | 20″ | 10″ |
| B2- Jump rope | 4 | 20″ | 10″ |
| Tabata #2 | |||
| C1- Hop-ups | 4 | 20″ | 10″ |
| C2- Shuffle (turf width) | 4 | 20″ | 10″ |
| Abs | |||
| D1- High plank w/ KB pull-through | 3 | 10ea | |
| D2- Roll-to-elbow | 3 | 10ea | |
| D3- High plank macarena | 3 | 3 | 1′ |