| Exercise | Sets | Reps | Rest |
| Mobility & Activation | |||
| Foam roller “T” spine | 1 | 15 | |
| Foam roller snow angels | 1 | 15 | |
| Ankle walk | 1 | 10ea | |
| Mod. Froggies | 1 | 7ea | |
| Lat. Band walk | 1 | 15ea | |
| Scaption, from toes | 1 | 15 | |
| Calf raises | 1 | 20 | – |
| Partner Relay | |||
| Sprint | 4 | 1L | |
| Back-pedal | 4 | 1L | |
| Forward lunge | 4 | 1L | |
| Reverse froggies | 4 | 1L | |
| KB swing w/ broad jump | 4 | 1L | |
| MET CON | |||
| A1- Wide-outs | 3 | 40″ | 20″ |
| A2- Band biceps curls | 3 | 40″ | 20″ |
| A3- Shuffle w/ hop-up (width of turf) | 3 | 40″ | 20″ |
| A4- DB bent-over rear delt. Flies | 3 | 40″ | 20″ |
| A5- Bike sprint | 3 | 40″ | 60″ |
| 100 Challenge | |||
| B1- Mini band SL hip extension | 4 | 20ea | |
| B2- Mini step hops | 4 | 20 | |
| B3- Side-side MB slams | 4 | 10ea | |
| B4- Power step-ups | 4 | 10ea | 60″ |