| Exercise | Sets | Reps | Rest |
| Warm-up: | |||
| Jump rope | 3 | 50 | |
| Scaption, from toes | 3 | 10 | |
| Jump rope | 3 | 50 | |
| Forward lunge with elbow/instep / thoracic rotation | 3 | 5ea | |
| Jump rope | 3 | 50 | |
| Cossack squat | 3 | 10ea | 30″ |
| Stretch | |||
| Child’s pose w/ shoulder stretch | 1 | 30″ea | |
| 1/2 kneeling hip flexor stretch | 1 | 30″ea | |
| Seated Hami stretch | 1 | 60″ | |
| Ladder: Add-on (add 1 exercises every set(A1; A2+A1; A3+A2+A1′; etc…..)) | |||
| A1- Turf sprint | 1 lap | ||
| A2- Roll-to-elbow | 2ea | ||
| A3- Triceps dips | 3 | ||
| A4- MB Reverse OH throw | 4 | ||
| A5- KB high pull | 5 | ||
| A6- Band SL hip extension | 6ea | ||
| A7- KB American swings | 7 | ||
| A8- High knees | 8ea | ||
| A9- Downward dog push ups | 9 | ||
| A10- SL lateral line hops | 10ea/10ea | as needed | |
| Abs | |||
| B1- Side plank | 3 | 30″ea | |
| B2- Partner throw downs | 3 | 15 | |
| B3- Spiderman plank | 3 | 10ea | 1′ |