| Exercise | Sets | Reps | Rest | ||
| Warm-up: | |||||
| Scapation from toes | 3 | 10 | |||
| Grapevine | 3 | 2L | |||
| Broad jumps | 3 | 1L | |||
| Bear crawl | 3 | 1L | |||
| Lateral bounds | 3 | 2L | – | ||
| SMR & Mobility | |||||
| SMR quads + Infant squat | 1 | 60″+10 | |||
| SMR back + 1/2 kneeling thoracic rotation | 1 | 60″+10ea | |||
| SMR IT band + Knee drivers | 1 | 60″ea+10ea | |||
| SMR Glutes + Side lying shoulder arcs | 1 | 60″ea+10ea | – | ||
| Mini AMRAPs (use only half of gym) | |||||
| A1- Jam ball slam w/ hop-up | 7 minutes | 10 | |||
| A2- Inch worm | 1L | ||||
| A3- Lunge jump | 10ea | ||||
| A4- Inch worm | 1L | – | |||
| B1- Push-ups | 7 minutes | 10 | |||
| B2- Shuffle | 1L | ||||
| B3- Box jumps | 10 | ||||
| B4- Shuffle | 1L | – | |||
| C1- Mini band SL hip extension | 7 minutes | 10ea | |||
| C2- KB swing w/ broad jump | 1L | ||||
| C3- MB toe touches | 15ea | ||||
| C4- KB swing w/ broad jump | 1L | – | |||
| Abs | |||||
| D1- Penguins | 3 | 15ea | |||
| D2- High plank w/ alt. knee tuck | 3 | 15ea | |||