| Exercise | Sets | Reps | Rest |
| Warm up: | |||
| Traveling Knee to chest | 2 | 1L | |
| Traveling quad stretch | 2 | 1L | |
| Traveling hami stretch | 2 | 1L | |
| Traveling squat | 2 | 1L | |
| Traveling forward lunge | 2 | 1L | |
| Traveling alt. Lateral lunge | 2 | 1L | |
| Traveling SL RDL | 2 | 1L | |
| Ankle walk | 2 | 1L | – |
| Burpees | 1 | 3 | |
| SMR & Mobility | |||
| SMR Quads + Tiger crawl | 1 | 60″+ 2L | |
| SMR back + Inch worm | 1 | 60″+ 2L | |
| SMR Glutes + Bear crawl | 1 | 60″ea+ 2L | |
| SMR calves + Chimp walk | 1 | 60″+ 2L | – |
| Ladder: Drop-off | |||
| A1- Sled reverse pull | 12 | 1 lap | |
| A2- Squat jump | 11 | 2 | |
| A3- Push-ups | 10 | 3 | |
| A4- Lunge jumps | 9 | 4ea | |
| A5- Mini Band SL hip extension | 8 | 5ea | |
| A6- MB slams | 7 | 6 | |
| A7- Band row | 6 | 7 | |
| A8- Bosu skier jumps | 5 | 8ea | |
| A9- Goblet clean | 4 | 9 | |
| A10- Burpees | 3 | 10 | |
| A11- “X” hops | 2 | 11 | |
| A12- Cossack squat | 1 | 12ea | – |
| (start at A12 and work down to A1, then start at A11 and work down to A1, etc.) | |||
| Abs | |||
| B1- Hollow body hold | 3 | 30″ | |
| B2- Plank w/ lat. Toe tap | 3 | 10ea | |
| B3- Russian Twist | 3 | 15ea | 1′ |