| Exercise | Sets | Reps | Rest |
| Mobility & Activation | |||
| Fire hydrants + Quadruped Monster band kick-back | 2 | 5ea/5ea+ 5ea | |
| Wall slides + Monster Band shoulder press | 2 | 10+ 10 | |
| Side-to-side head tilt + Monster band bent-over row | 2 | 5ea+ 10 | |
| Bottom squat w/ thoracic rotation + Monster band squat | 2 | 5ea+ 10 | |
| You-Go-I-Go | |||
| BB clean | 3 | 5 | |
| Sprint | 3 | 1L | |
| back pedal | 3 | 1L | |
| KB swing w/ broad jump | 3 | 1L | |
| shuffle | 3 | 2L | |
| *P1 completes all exercises then P2 goes* | |||
| Inverse Pyramids | |||
| A1- Pull-ups | 1/2/3/4/5/4/3/2/1 | ||
| A2- SA KB swing to row | 10ea/8ea/6ea/4ea/2ea/4ea/6ea/8ea/10ea | ||
| MET CON | |||
| B1- Lateral leaps | 4 | 30″ | 10″ |
| B2- Plate OH hold | 4 | 30″ | 10″ |
| B3- Jump rope | 4 | 30″ | 10″ |
| B4- KB Goblet squat | 4 | 30″ | 10″ |
| B5- TRX alt. SL squat jump | 4 | 30″ | 10″ |
| B6- Sit-outs | 4 | 30″ | 10″ |
| Abs | |||
| C1- Plank walk-up | 3 | 10 | |
| C2- Lying flutter kicks | 3 | 20ea | |
| C3- Plank w/ lat. Toe tap | 3 | 10ea | 1′ |