| Exercise | Sets | Reps | Rest |
| Partner Band W.U. | |||
| Forward walk | 3 | 1L | |
| Back pedal | 3 | 1L | |
| Lateral walk | 3 | 1L each | |
| Sprint | 3 | 1L | – |
| *P1 completes all exercises, then P2 completes all exercises* | |||
| Mobility | |||
| Over the gate (step over the end of a racked BB) | 1 | 10ea | |
| Dynamic front rack stretch | 1 | 10ea | |
| Side/side head turn | 1 | 10ea | |
| Cat/cow | 1 | 15 | – |
| Upper body Circuit | |||
| A1- Pull ups | 4 | 10 | |
| A2- Full KB raise | 4 | 15 | |
| A3- Push ups | 4 | 10 | |
| A4- Triceps dips | 4 | 15 | 60″ |
| Lower Body Circuit | |||
| B1- Mini band lying SL hip bridge | 4 | 15ea | |
| B2- Squat jumps | 4 | 10 | |
| B3- DB/KB sumo deadlift | 4 | 15 | |
| B4- Mtn. climbers | 4 | 20ea | 60″ |
| Abs | |||
| Plank w/ lat. Toe tap | 3to4 | 10ea | |
| Side lying hip extension | 3to4 | 15ea | |
| KB Russian twist | 3to4 | 15ea | 60″ |