| Exercise | Sets | Reps | Rest |
| Line Drills | |||
| 1-2 | 1 | :30 | |
| 1-3 | 1 | :30 | |
| 1-4 | 1 | :30 | |
| 2-3 | 1 | :30 | |
| 1-2-3 | 1 | :30 | |
| 2-1-4 | 1 | :30 | |
| 1-2-3-4 | 1 | :30 | |
| Mobility | |||
| Sit-to-stand | 1 | 10 | |
| Ankle circles | 1 | 10ea/10ea | |
| Big shoulder circles (F/B) | 1 | 10ea | – |
| Plank Series | |||
| Plank jack/ High pledge plank/ reverse plank | 4 | 30″ | |
| MET CON | |||
| A1- MB Cleans | 4 | 20″ | 10″ |
| A2- Jumping jacks | 4 | 20″ | 10″ |
| A3- Speed squat | 4 | 20″ | 10″ |
| A4- Downward dog push-up | 4 | 20″ | 10″ |
| A5- SA KB clean (left) | 4 | 20″ | 10″ |
| A6- SA KB clean (right) | 4 | 20″ | 10″ |
| A7- Mini step hops | 4 | 20″ | 10″ |
| A8- Banded Rear Delt Flys | 4 | 20″ | 10″ |
| A9- Lateral Squat Jumps | 4 | 20″ | 10″ |
| A10- Alt. SA KB swing | 4 | 20″ | 10″ |
| A11- Mod burpee | 4 | 20″ | 10″ |
| A12- Mod. Handstand circle walk | 4 | 20″ | 60″ |
| Abs | |||
| Side lying hip extension | 3 | 10ea | |
| Bicycle Abs | 3 | 15ea | |
| Lying flutter kicks | 3 | 20ea | 60″ |