| Exercise | Sets | Reps | Rest |
| Mobility (2 sets) | |||
| 1L Leg cradle + 15 calf raises + 30″ Jog | |||
| 1L Elbow/instep/rotation + 10ea Clam shells + 30″ Shuffle | |||
| 5ea/5ea Big shoulder circles (F/B) + 15 Band chest flies + 30″ Forward bounds | |||
| 60″ Bottom squat hold + 5ea Cossack squat + 30″ A-skip | |||
| 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 | 4to5 | 20″ | 10″ |
| B2- Slide board lateral lunge (left) | 4to5 | 20″ | 10″ |
| B3- Slide board lateral lunge (right) | 4to5 | 20″ | 10″ |
| B4- TRX push-ups | 4to5 | 20″ | 10″ |
| B5- Mini step hops | 4to5 | 20″ | 10″ |
| B6- Froggies | 4to5 | 20″ | 1′ |
| Abs | |||
| C1- TRX alt. knee tuck | 3 | 10ea | |
| C2- Ab snails | 3 | 10 | |
| C3- Plank w/ sliding arm reach | 3 | 10ea | 1′ |