| Exercise | Sets | Reps | Rest |
| Warm up | |||
| Jog + Knee drivers + Calf raises | 2 | 2L+5ea+10 | |
| Jog + Iso. Hip bridge w/ crossover reach + Supermans | 2 | 2L+5ea+10 | |
| Jog+ Spiderman climb + clam shells | 2 | 2L+5ea+5ea | |
| Jog+ Side-lying shoulder arc + 3-way band pull | 2 | 2L+5ea+5ea | |
| Combos | |||
| A1- Plate push | 1 | 6W | |
| A2- DB Reverse lunge w/ biceps curl | 4 | 10ea | |
| A3- Jumping jacks | 4 | 20 | – |
| B1- Plate push | 1 | 6W | |
| B2- BB inverted row | 4 | 15 | |
| B3- Sit-outs | 4 | 8ea | – |
| C1- Plate push | 1 | 6W | |
| C2- SB DB pullover | 4 | 15 | |
| C3- SL F/B line hops | 4 | 15ea/15ea | – |
| MET CON | |||
| D1- Dbl. knee tuck jumps | 4 | 5 | |
| D2- KB swing w/ broad jumps | 4 | 10 | |
| D3- Speed squats | 4 | 20 | |
| D4- Lateral leaps | 4 | 15ea | |
| D5- Toe touches | 4 | 20ea | 60″ |