| Exercise | Sets | Reps | Rest |
| Warm-up: | set 1 | set 2 | set 3 |
| Singles | slow-60″ | faster-60″ | fastest-60″ |
| BW squats | slow-15reps | faster-10 | fastest-5 |
| Scaption from toes | slow-15 | faster-10 | fastest-5 |
| Scap pull-ups | slow-15 | faster-10 | fastest-5 |
| Mobility | |||
| Ankle walk | 1 | 1 length | |
| Elbow/instep/rotation | 1 | 1 length | |
| Inch worm | 1 | 1 length | |
| Side-lying shoulder arcs | 1 | 10ea | |
| TABATA #1 | |||
| A1- Hot feet | 4 | 20″ | 10″ |
| A2- High plank w/ KB pull-through | 4 | 20″ | 10″ |
| Pacer | |||
| B1- Shuffle w/ hop-up (PACER) | 4 | 6 lengths | |
| B2- Band kneeling lat. Pulldown | 4 | ||
| B3- Bosu up-up-down-down | 4 | ||
| B4- Wall ball | 4 | 45″ | |
| 100 Challenge | |||
| C1- Toe touches | 3 | 10ea | |
| C2- Full KB raise | 3 | 20 | |
| C3- Wide-outs | 3 | 20 | |
| C4- Hop-ups | 3 | 20 | |
| C5- F/B line hops | 3 | 10ea | 1′ |
| TABATA #2 | |||
| D1- Jumping jacks | 4 | 20″ | 10″ |
| D2- Plank walk-up | 4 | 20″ | 10″ |