| Exercise | Sets | Reps | Rest |
| Warm Up | |||
| Traveling quad stretch + Traveling lunge | 2 | 20″ea | |
| Traveling hami stretch + Traveling SL RDL | 2 | 20″ea | |
| Traveling High knees + Grapevine | 2 | 20″ea | |
| Traveling Butt kickers + A-skip | 2 | 20″ea | – |
| Mobility | |||
| SMR Glutes + SA big shldr. Circles (F/B) | 1 | 60″ea + 10ea/10ea | |
| SMR back + 1/2 kneeling thoracic rotation | 1 | 60″ + 10ea | |
| SMR IT bands + Quad. Bent-knee hip abd. | 1 | 60″ea + 10ea | |
| SMR quads + Bird dog | 1 | 60″ + 10ea | – |
| You-Go-I-Go | |||
| A1- MB OH throws | 3to4 | 10 | |
| A2- Toe touches | 3to4 | 15ea | |
| A3- Goblet clean | 3to4 | 15 | |
| A4- Lunge jumps | 3to4 | 10ea | |
| A5- Sit-outs | 3to4 | 8ea | |
| A6- Dbl. knee tuck jump | 3to4 | 10 | 30″ |
| Tabata | |||
| B1- SA KB clean w/ Reverse lunge (left) | 4 | 20″ | 10″ |
| B2- SA KB clean w/ Reverse lunge (right) | 4 | 20″ | 10″ |
| Tabata | |||
| C1- Lateral leaps | 4 | 20″ | 10″ |
| C2- Hand stand hold | 4 | 20″ | 10″ |
| Abs | |||
| D1- Plank | 3 | 30″ | |
| D2- Hollow body hold | 3 | 30″ | 1′ |