| Exercise | Sets | Reps | Rest |
| Pacer W.U #1 | |||
| Rower (Pacer) | 3 | 100M | |
| Jam ball slam | 3 | until pacer finishes | |
| Alt. Reverse lunge | 3 | until pacer finishes | 20″ |
| Pacer W.U. #2 | |||
| Rower (Pacer) | 3 | 100M | |
| Lying hip bridge | 3 | until pacer finishes | |
| DB frontal raise | 3 | until pacer finishes | 20″ |
| Mobility | |||
| Egyptians | 1 | 10ea | |
| Bottom squat w/ thoracic rotation | 1 | 10ea | |
| Forward/backward hip swings | 1 | 10ea/10ea | – |
| Circuits | |||
| A1- DB squat to shoulder press | 4 | 10 | |
| A2- Up-up-down-down | 4 | 20 | |
| A3- SA KB swing to row | 4 | 10ea | |
| A4- SB hami curl | 4 | 15 | |
| A5- Froggies (a.k.a groiners) | 4 | 15 | 1′ |
| B1- Bosu skier jumps | 4 | 10ea | |
| B2- SA KB clean | 4 | 10ea | |
| B3- Lateral band walk | 4 | 10ea | |
| B4- Mtn. climbers | 4 | 15ea | |
| B5- TRX rear delt. Flies | 4 | 10 | 1′ |
| Abs | |||
| C1-SA Farmer’s walk | 3 | 1 length each | |
| C2- Plank w/ alt. SL raise | 3 | 15ea | |
| C3- Lying flutter kicks | 3 | 20ea | 45″ |