| Exercise | Sets | Reps | Rest |
| Activation: | |||
| Traveling BW squat | 1 | 1 length | |
| Traveling forward lunge | 1 | 1 length | |
| Traveling alt. lateral lunge | 1 | 1 length | |
| Traveling SL RDL | 1 | 1 length | – |
| SMR & Mobility | |||
| SMR calves + Ankle circles | 1 | 60″+10ea/10ea | |
| SMR glutes + Infant squat | 1 | 30″ea+10 | |
| SMR hami’s + Cat/cow | 1 | 60″+15 | |
| SMR quads + Fire hydrants | 1 | 60″+8ea/8ea | |
| Lower Body Circuit | |||
| A1- KB Dbl. suitcase deadlift | 4 | 15 | |
| A2- Broad jumps | 4 | 4 | |
| A3- KB/DB squat jumps | 4 | 8 | |
| A4- Broad jumps | 4 | 4 | 1′ |
| Upper Body Circuit | |||
| B1- Band chest press (control band) | 4 | 10 | |
| B2- Speed band row | 4 | 20 | |
| B3- Triceps dips | 4 | 10 | |
| B4- Speed band row | 4 | 20 | 45″ |
| METCON | |||
| C1- Wall sit | 3 | 40″/30″/20″ | |
| C2- Singles | 3 | 40″/30″/20″ | |
| C3- MB OH throw | 3 | 40″/30″/20″ | 1′ |
| Abs | |||
| D1- Band Paloff press | 3 | 10ea | |
| D2- Plank w/ finger tap | 3 | 10ea | |
| D3- BW Dead bug | 3 | 10ea | 1′ |