| Exercise | Sets | Reps | Rest |
| Warm-up: | set 1 | set 2 | set 3 |
| B1- Jump rope | slow-60″ | faster-60″ | fastest-60″ |
| B2- BW squats | slow-15 | faster-10 | fastest-5 |
| B3- Scaption from toes | slow-15 | faster-10 | fastest-5 |
| B4- 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 | |
| Stretch | |||
| Butterfly stretch | 1 | 60″ | |
| Lying figure-4 | 1 | 60″ea | |
| Pacer | |||
| A1- Shuffle w/ hop-up (PACER) | 5 | 6 lengths | |
| A2- Band kneeling lat. Pulldown | 5 | ||
| A3- Bosu up-up-down-down | 5 | ||
| A4- Wall ball | 5 | 45″-1’ | |
| 100 Challenge | |||
| B1- Toe touches | 4 | 10ea | |
| B2- Full KB raise | 4 | 20 | |
| B3- Wide-outs | 4 | 20 | |
| B4- Hop-ups | 4 | 20 | |
| B5- F/B line hops | 4 | 10ea | 45”-1′ |
| TABATA #1 | |||
| Hot feet | 4 | 20″ | 10″ |
| High plank w/ KB pull-through | 4 | 20″ | 10″ |
| TABATA #2 | |||
| Jumping jacks | 4 | 20″ | 10″ |
| Plank walk-up | 4 | 20″ | 10″ |