| Exercise | Sets | Reps | Rest |
| Line drills + Mobility | |||
| 1&4 | 1 | 30″ | |
| 2&3 | 1 | 30″ | |
| Standing Ankle circles | 1 | 10ea/10ea | |
| 1,3,2 | 1 | 30″ | |
| 2,4,1 | 1 | 30″ | |
| Mod. Froggies | 1 | 8ea | |
| 1,2,4,3 | 1 | 30″ | |
| 2,1,3,4 | 1 | 30″ | |
| Cat/cow | 1 | 20 | |
| Child’s pose | 1 | 60″ | |
| You-go-I-go | |||
| A1- Bosu skier jumps | 5 | 20ea | |
| A2- Plate to overhead | 5 | 12 | |
| A3- Froggies | 5 | 12 | |
| A4- Alt. lunge jumps | 5 | 10ea | – |
| Pacer | |||
| B1- KB goblet clean + goblet squat + OH press (PACER) | 3to4 | 10 | |
| B2- Rower sprint | 3to4 | ||
| B3- Plank w/ lateral toe tao | 3to4 | ||
| B4- Sit-outs | 3to4 | ||
| B5- V sit | 3to4 | ||
| B6- Bike sprint | 3to4 | 60″ |