| Exercise | Sets | Reps | Rest |
| SMR | |||
| Member choice | 5 mins | ||
| Activation | |||
| PVC squat | 2 | 10 | |
| DB Bent-over I’s, Y’s and T’s | 2 | 8ea | |
| SL F/B line hops | 2 | 15ea/15ea | |
| MET CON #1 | |||
| A1- Toe touches | 3 | 30″ | |
| A2- Squat to MB | 3 | 30″ | |
| A3- Run/row | 3 | 200M/250M | 60″ |
| B1- Shuffle | 3 | 30″ | |
| B2- Band biceps curls | 3 | 30″ | |
| B3- Run/row | 3 | 200M/250M | 60″ |
| MET CON #2 | |||
| C1- Box jumps | 3 | 5 | |
| C2- DB RDL | 3 | 10 | |
| C3- Same side lunge jumps | 3 | 15ea | |
| Rest 20″ | 20″ | ||
| C4- Depth jump to broad jump | 3 | 5 | |
| C5- Alt. SA band chest press | 3 | 10ea | |
| C6- Full KB raise | 3 | 15 | 60″ |
| Abs | |||
| Plank w/ lat. Toe tap | 3to4 | 12ea | |
| V sit | 3to4 | 40″ | 60″ |