| Exercise | Sets | Reps | Rest |
| Activation | |||
| BW squat | 2 | 20 | |
| Lateral line hops | 2 | 30ea | |
| Jog on turf | 2 | 6L | |
| 3-way band pull | 2 | 5ea | – |
| Mobility | |||
| Ankle walk | 2 | 1 length | |
| Modified froggies | 2 | 5ea | |
| 1/2 kneeling thoracic rotation | 2 | 5ea | |
| “L” stretch | 2 | 5ea | – |
| MET CON | |||
| A1- TM sprint @ 5% incline | 5 | 30″ | |
| A2- Boxer halo | 5 | 5ea | |
| A3- KB goblet clean | 5 | 10 | |
| A4- Jam ball slam | 5 | 10 | |
| A5- Plank walk-up | 5 | 10 | 45″ |
| B1- Rower sprint | 4 | 15 cals | |
| B2- SB body saw | 4 | 15 | |
| B3- High knees | 4 | 15ea | |
| B4- TRX triceps extension | 4 | 15 | 30″ |
| C1- Same side lunge jump | 3 | 10ea | |
| C2- Jumping jacks | 3 | 20 | |
| C3- Russian twist | 3 | 20ea | 20″ |