| Exercise | Sets | Reps | Rest |
| Animal Walks | |||
| Tiger crawl | 1 | 1L | |
| Inch worm | 1 | 1L | |
| Lateral bear crawl (left) | 1 | 1L | |
| Lateral bear crawl (right) | 1 | 1L | |
| Chimp walk | 1 | 1L | |
| Mobility | |||
| Foam roller T spine | 2 | 10 | |
| Foam roller Snow angels | 2 | 10 | |
| F/B hip swings | 2 | 10ea | |
| Ankle Circles | 2 | 5ea/5ea | – |
| MET CON | |||
| A1- Run | 1 | 1 building lap | |
| A2- UH pull ups | 1 | 15 | as needed |
| B1- Spiderman push-ups | 2 | 10ea | |
| B2- Traveling lunge w/ DB biceps curl | 2 | 2L | as needed |
| C1- SL box squat | 3 | 15ea | |
| C2- Lateral line hops | 3 | 25ea | as needed |
| D1- Spiderman push ups | 2 | 10ea | |
| D2- Traveling lunge w/ DB biceps curl | 2 | 2L | as needed |
| E1- Run | 1 | 1 building lap | |
| E2- UH pull ups | 1 | 15 | as needed |
| Get as far up ladder as you can w/ time left | |||
| F1- SA DB push press | 2ea/3ea/4ea… | ||
| F2- High T plank | 2/3/4ea… | ||
| F3- Dbl. knee tuck jumps | 2/3/4… | ||
| F4- Band high/low chop | 2ea/3ea/4ea… | ||
| F5-DB roll-backs | 2/3/4… | ||
| F6- Lying leg raise | 2/3/4… | ||
| F7- Burpees | 2/3/4… | as needed | |