| Exercise | Sets | Reps | Rest |
| SMR | |||
| SMR Adductors | 1 | 60″ea | |
| SMR quads | 1 | 60″ | |
| SMR hamis | 1 | 60″ea | |
| SMR back | 1 | 60″ | |
| Activation | |||
| 4-way lunge (fwd/lat/bkwd/curtsy) | 3 | 3ea | |
| Band face pull | 3 | 20 | |
| Skip | 3 | 1L | |
| High Skip | 3 | 1L | – |
| HIIT | |||
| A1- 1KB RDL + Goblet Clean + OH press (chain) | 3 | 40″ | 20″ |
| A2- Rower sprint | 3 | 40″ | 20″ |
| A3- Wide outs | 3 | 40″ | 20″ |
| {Rest 2+ minutes} | |||
| B1- MB slams | 3 | 30″ | 30″ |
| B2- Alt. Reverse lunge w/ MB diag. chop | 3 | 30″ | 30″ |
| B3- Bosu skier jumps | 3 | 30″ | 30″ |
| 100 Challenge | |||
| C1- BW squat w/ abduction (mini band above knees) | 5 | 20 | |
| C2- Lateral line hops | 5 | 20ea | |
| C3- Froggies | 5 | 20 | |
| C4- Triceps dips | 5 | 20 | 45″ |
| Stretch |