| Warm-up: | |||
| Scaption from toes | 3 | 10 | |
| Grapevine | 3 | 1 lap | |
| Broad jumps | 3 | 1 length | |
| Bear crawl | 3 | 1 length | |
| Lateral bounds | 3 | 1 lap | – |
| SMR & Mobility | |||
| SMR quads + Infant squat | 1 | 10 | |
| SMR back + 1/2 kneeling thoracic rotation | 1 | 10ea | |
| SMR IT band + Knee drivers | 1 | 10ea | |
| SMR Glutes + Side lying shoulder pendulums | 1 | 10ea | – |
| AMRAP Circuits (back & forth) | |||
| A1- Jam ball slam w/ hop-up | 7 minutes | 10 | |
| A2- Inch worm | 1 length | ||
| A3- Lunge jump | 10ea | ||
| A4- Inch worm | 1 length | – | |
| B1- Push-ups | 7 minutes | 10 | |
| B2- Shuffle | 1 length | ||
| B3- Box jumps | 10 | ||
| B4- Shuffle | 1 length | – | |
| C1- Mini band SL hip extension | 7 minutes | 10ea | |
| C2- KB swing w/ broad jump | 1 length | ||
| C3- MB toe touches | 15ea | ||
| C4- KB swing w/ broad jump | 1 length | – | |
| Abs | |||
| D1- Penguins | 3 | 15ea | |
| D2- High plank w/ alt. knee tuck | 3 | 15ea | |
| D3- Lateral band chop | 3 | 10ea | 1′ |