| Exercise | Sets | Reps | Rest |
| Warm up | |||
| 1L Leg cradle + 15 calf raises + 30″ Jog | 2 | ||
| 1L Elbow/instep/rotation + 10ea Clam shells + 30″ Shuffle | 2 | ||
| 5ea/5ea Big shoulder circles (F/B) + 15 Band chest flies + 30″ Forward bounds | 2 | ||
| 30″ Bottom squat hold + 5ea Cossack squat + 30″ A-skip | 2 | ||
| You-Go-I-Go | |||
| A1- Sled push + sled reverse pull | 4 | 1L+1L | |
| A2- Lateral bounds | 4 | 2L | |
| A3- Dbl. KB clean | 4 | 10 | |
| A4- Skier jumps | 4 | 10ea | |
| A5- Slide board mtn. climbers | 4 | 25ea | 30″ |
| METCON | |||
| B1- Tire sledgehammer | 3to4 | 20″ | 10″ |
| B2- Slide board lateral lunge (left) | 3to4 | 20″ | 10″ |
| B3- Slide board lateral lunge (right) | 3to4 | 20″ | 10″ |
| B4- TRX push-ups | 3to4 | 20″ | 10″ |
| B5- Mini step hops | 3to4 | 20″ | 10″ |
| B6- Froggies | 3to4 | 20″ | 1′ |