| Exercise | Sets | Reps | Rest |
| SMR & Mobility | |||
| Foam roll (calves, hams, glutes, back, quads, IT bands, shins) then….. | 1 | 30″ each area | 5′ total |
| ankle walk | 1 | 1 length | |
| open the gate | 1 | 1 length | |
| Big shoulder circles (forward/backward) | 1 | 10ea | |
| Cat/cow | 1 | 10 | |
| Partner MB W.U. | |||
| A1- MB slams | 3 | 10 | |
| A2- MB underhand toss | 3 | 10 | |
| A3- MB squat w/ chest pass | 3 | 10 | |
| A4- MB Lateral throw | 3 | 5ea | 20″ |
| Circuit | |||
| B1- Battle rope waves | 4 | 20 | |
| Battle rope sled pull | 1 length | ||
| Sled push | 1 length | ||
| B2- Bosu skiers | 4 | 10ea | |
| B3- Speed squat | 4 | 15 | |
| B4- Band chest press | 4 | 15 | |
| B5- Slide board Mtn. climbers | 4 | 15ea | as needed |
| TABATA #1 | |||
| Pogo hops | 4 | 20″ | 10″ |
| Burpee w/o jump | 4 | 20″ | 10″ |
| TABATA #2 | |||
| SA KB clean to Rev. Lunge (right) | 4 | 20″ | 10″ |
| SA KB clean to Rev. Lunge (left) | 4 | 20″ | 10″ |
| C1- KB windmill | 3 | 8ea | |
| C2- Russian Twist | 3 | 15ea | |
| C3- High plank w/ alt. knee tuck | 3 | 10ea | 1′ |