| Exercise | Sets | Reps | Rest |
| Ladder Drills + Mobility | |||
| Jumping jacks | 1 | 4 | |
| Icky shuffle | 1 | 4 | |
| Backwards Icky shuffle | 1 | 4 | |
| High knees | 1 | 2ea | |
| Spiderman climb | 1 | 10ea | |
| Lateral high knees | 1 | 2ea | |
| Skier hops | 1 | 4 | |
| Backward skier hops | 1 | 4 | |
| Muhammad Ali’s | 1 | 2ea | |
| Bent-over I’s, Y’s and T’s | 1 | 10ea | |
| CHAIN | |||
| A1- KB goblet clean to goblet squat to KB swing, repeat | 8 | 30″ | 30″ |
| MET CON | |||
| B1- KB good morning | 5 | 20 | |
| B2- DB press-out | 5 | 20 | |
| B3- Rower sprint | 5 | 200M | |
| B4- Goblet split squat | 5 | 10ea | |
| B5- Alt. SA DB floor press | 5 | 10ea | |
| B6- Run | 5 | 100M | 60″ |
| Abs | |||
| 1/2 kneeling KB windmill | 3 | 10ea | |
| Knee grabs | 3 | 10 | 30″ |