| Exercise | Sets | Reps | Rest |
| Mobility | |||
| SL calf raises | 2 | 10ea | |
| Sit to stand | 2 | 10 | |
| Quadruped thoracic rotation | 2 | 10ea | |
| Side lying shoulder arcs | 2 | 5ea | – |
| You-go-I-go | |||
| Sprint | 6 minutes | 1 length | |
| Back pedal | 1 length | ||
| Grapevine | 2 lengths | ||
| Broad jumps | 1 length | ||
| Forward bound | 1 length | ||
| High skip | 1 length | ||
| **P1 finishes all exercises before P2 goes; alternate who works until 6 minutes are up** | |||
| Stretch | |||
| Calves | 1 | 45″ea | |
| Banded Sampson stretch | 1 | 45″ea | |
| METCON | |||
| A1- Sled push, then reverse pull | 4 | 30″ | 15″ |
| A2- MB underhand toss | 4 | 30″ | 15″ |
| A3- Boxer halo | 4 | 30″ | 15″ |
| A4- Elevated split squat (left) | 4 | 30″ | 15″ |
| A5- Elevated split squat (right) | 4 | 30″ | 15″ |
| A5- DB pullover | 4 | 30″ | 15″ |
| A6- Lateral line hops | 4 | 30″ | 1′ |
| Abs | |||
| B1- Side plank | 3 | 15″ | |
| B2- Plank | 3 | 15″ | |
| B3- Side plank | 3 | 15″ | 45″ |