| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Tabletop to tripod | 1 | 10ea | |
| 1/2 kneeling thoracic rotation | 1 | 10ea | |
| PVC pass-through | 1 | 15 | |
| Ankle walk | 1 | 10ea | – |
| Relay W.U. | |||
| Sprint | 3 | 1L | |
| Lateral bound | 3 | 2L | |
| A skip | 3 | 1L | |
| Broad jump | 3 | 1L | until partner finishes |
| Buy-in/Cash-out | |||
| Buy-in: Run | 1 | 2 building laps | |
| A1- Alt. Goblet Cossack squat | 4 | 12ea | |
| A2- High plank jacks | 4 | 20 | |
| A3- Band triceps pullback | 4 | 20 | |
| A4- SA KB clean | 4 | 12ea | as needed |
| Cash-out: Run | 1 | 2 building laps | |
| Conditioning | |||
| B1- Eccentric push ups (4″ to lower) | 4 | 5 | |
| B2- Squat jumps | 4 | 10 | |
| B3- Speed squat | 4 | 20 | |
| B4- Lateral leaps | 4 | 15ea | |
| B5- High knees | 4 | 20ea | 60″ |
| Abs | |||
| Partner leg throw-downs | 3 | 10 | |
| Partner plank w/ finger tap | 3 | 10ea | |
| Mermaid sit-up | 3 | 10ea | 40″ |