| Exercise | Sets | Reps | Rest |
| Warm up | |||
| 2L Jog+ 2L Traveling lunge + 2L Traveling Open the gate | 1 | ||
| 2L Jog+ 2L Forward bound + 10ea “L” stretch | 1 | ||
| 2L Jog+ 2L Lateral bounds + 10ea/10ea Ankle circles | 1 | ||
| 2L Jog+ 2L High skip + 10ea Bottom squat w/ thoracic rotation | 1 | ||
| Pacer | |||
| A1- Rower (PACER) | 4 | 120M | |
| A2- Jam ball UH toss (on turf) | 4 | ||
| A3- OH plate hold | 4 | ||
| A4- Squat to MB | 4 | 60″ | |
| MET CON | |||
| B1- MB OH throw | 4 | 30″ | 30″ |
| B2- KB Goblet clean to OH press | 4 | 30″ | 30″ |
| B3- Bosu up-up-down-down | 4 | 30″ | 30″ |
| B4- High plank jacks | 4 | 30″ | 30″ |
| Abs | |||
| Hollow body hold | 2 | 30″ | 30″ |
| SB Dbl. knee tuck | 2 | 30″ | 30″ |
| Crunches | 2 | 30″ | 30″ |
| Plank w/ lat. Toe tap | 2 | 30″ | 30″ |