| Exercise | Sets | Reps | Rest |
| Pacer W.U. | |||
| Row sprint | 3 | 200M | |
| Jog D&B | 3 | ||
| Walking Sled push | 3 | 30″ | |
| Stretch | |||
| 1/2 kneeling Hip flexor | 1 | 60″ea | |
| Banded chest stretch | 1 | 60″ea | |
| Mobility | |||
| Ankle walk | 1 | 10ea | |
| Sit-to-stand | 1 | 10 | |
| “L” stretch | 1 | 10ea | |
| Cat/cow | 1 | 15 | |
| Upper body Circuit | |||
| A1- Step-ups | 4 | 12ea | |
| A2- SB hami curl | 4 | 20 | |
| A3- Shuffle w/ hop-up (use only half the gym) | 4 | 6 lengths | |
| A4- Squat jumps | 4 | 10 | |
| A5- Mtn. climbers | 4 | 15ea | 60″ |
| Lower body Circuit | |||
| B1- Band Alt. SA chest press | 4 | 15ea | |
| B2- DB bent-over row | 4 | 15 | |
| B3- DB scap raise | 4 | 15 | |
| B4- Full KB raise | 4 | 10 | |
| B5- Battle rope- alt. mini waves | 4 | 20ea | 60″ |
| Abs, if time | |||
| C1- Plank | 3 | 30″ | |
| C2- Hollow body hold | 3 | 30″ | 1′ |