| Exercise | Sets | Reps | Rest |
| Mobility | |||
| LAX ball foot smash | 1 | 60″EA | |
| LAX ball glute smash | 1 | 90″EA | |
| 1/2 kneeling thoracic rotation | 1 | 10 EA | |
| “L” stretch | 1 | 10 EA | – |
| Activation | |||
| Plank | 2 | 30″ | |
| PVC squat | 2 | 10 | |
| Lateral band walk | 2 | 10ea | |
| Band row | 2 | 10 | – |
| Tabata #1 | |||
| A1- Hop-ups | 4 | 20″ | 10″ |
| A2- Triceps dips | 4 | 20″ | 10″ |
| Pacer #1 | |||
| B1- Rower (the pacer) | 4 | 150M | |
| B2- Jam Ball pick-up and drop over shoulder | 4 | ||
| B3- MB Toe touches | 4 | 45″ | |
| Pacer #2 | |||
| C1- SA KB swing to row | 4 | 10ea | |
| C2- KB high pull | 4 | ||
| C3- Bosu skier jumps | 4 | ||
| C4- Plank walk-up | 4 | 60″ | |
| Tabata #2 | |||
| D1- Iso. Split squat (left) | 2 | 20″ | 10″ |
| D2- Iso. Split squat (right) | 2 | 20″ | 10″ |
| D3- Lateral line hops | 2 | 20″ | 10″ |
| D4- Jumping jacks | 2 | 20″ | 10″ |
| Abs | |||
| AB snails | 3 | 10 | |
| SB plank w/ alt. knee tuck | 3 | 10ea | |
| Russian Twist | 3 | 15ea | 60″ |