| Exercise | Sets | Reps | Rest |
| Mobility | |||
| L stretch | 1 | 10ea | |
| Leg cradle | 1 | 10ea | |
| Side/side head turn | 1 | 10ea | |
| Cat/cow | 1 | 20 | – |
| Activation | |||
| Singles | 4 | 50 | |
| High plank | 4 | 30″ | |
| Wide outs | 4 | 20 | |
| Monster band good morning | 4 | 15 | – |
| CHAIN | |||
| A1- SA KB swing to row | 4 | 8ea | |
| SA KB clean | |||
| SA racked KB alt. Reverse lunge | 40″ | ||
| MET CON | |||
| B1- Broad jumps | 5 | 5 | |
| B2- Push-ups | 5 | 10 | |
| B3- Jumping jacks | 5 | 20 | |
| B4- Lateral leaps | 5 | 15ea | |
| B5- Mtn. climbers | 5 | 20ea | 60″ |
| Get as far up the ladder as you can in 20 minutes | |||
| C1- Run | 100M | ||
| C2- Hanging knee tuck | 3/4/5… | ||
| C3- Box jumps | 3/4/5… | ||
| C4- Monster band shoulder press | 3/4/5… | ||
| C5- KB high pull | 3/4/5… | ||
| C6- SB hami curl | 3/4/5… |