| Exercise | Sets | Reps | Rest | |||
| Warm-up (2 people per group) | ||||||
| Group 1: Fish game (4 mins) | ||||||
| Group 2: Mobility (4 mins.) coach’s choice | ||||||
| Group 3: 10-12% incline TM power walk (4 mins) | ||||||
| Group 4: Calf stretch x45″ea & PVC front rack stretch x45″ea | ||||||
| You-Go-I-Go | ||||||
| A1- MB OH throw | 3 | 12 | ||||
| A2- SL box squats | 3 | 10ea | ||||
| A3- Mini step hops | 3 | 20 | ||||
| A4- Plate push | 3 | 4W | ||||
| A5- Kneeling DB pullover | 3 | 15 | ||||
| A6- MB toe touches | 3 | 20ea | 30″ | |||
| MET CON | ||||||
| B1- Burpees | 3 | 5 | ||||
| B2- DB roll-backs | 3 | 10 | ||||
| B3- Lateral leaps | 3 | 15ea | ||||
| Rest 15″ | 15″ | |||||
| B4- Dbl. knee tuck jumps | 3 | 5 | ||||
| B5- KB swing w/ broad jump | 3 | 10 | ||||
| B6- Side-to-side MB slams | 3 | 15 | 30″ | |||