| Exercise | Sets | Reps | Rest |
| Warm-up: | |||
| SMR calves + Ankle walk | 1 | 60″/ 1 lap | |
| SMR Hamstrings + Walking hami stretch | 1 | 60″/ 1 lap | |
| SMR Glutes + Quadruped bent-knee hip abduction | 1 | 60″/ 10ea | |
| SMR Quads + Walking quad stretch | 1 | 60″/ 1 lap | |
| Team Relay (6 minutes) | |||
| Squat jump | 5 | ||
| Sprint | 1 length | ||
| Back pedal | 1 length | ||
| Bear crawl | 1 length | ||
| Forward bounding (Grab 1 LAX ball, clamp, band, etc. from | 1 length | ||
| bucket before bounding back. Place item in team bucket. | |||
| Next person goes.) | |||
| Ladder | |||
| A1- High knees/ Band row | 9 | 9ea/9 | |
| A2- Band rear delt. flies/ Lateral leaps | 8 | 8/8ea | |
| A3- Decline SL hip bridge/ Triceps dips | 7 | 7ea/7 | |
| A4- Jumping jacks/ SA DB snatch | 6 | 6/6ea | |
| A5- Lunge jumps / KB swing | 5 | 5ea/5 | minimal |
| (Do all the sets for each exercise pair before moving on to the next pair of exercises) | |||
| Abs | |||
| B1- Plank w/ iso. SL raise | 3 | 15″ea | |
| B2- “V” sit | 3 | 30″ | |
| B3- Plank w/ lat. Toe tap | 3 | 30″ | 1′ |