| Exercise | Sets | Reps | Rest |
| Warm up | |||
| Jog+ A skip | 2 | 2L+2L | |
| Jog+ traveling squat | 2 | 3L+1L | |
| Jog+ traveling lateral lunge | 2 | 3L+1L | |
| Jog+ traveling SL RDL | 2 | 3L+1L | |
| Mobility | |||
| F/B hip swings | 1 | 10ea/10ea | |
| PVC pass-throughs | 1 | 15 | |
| LAX arch smash | 1 | 60″ea | |
| MET CON | |||
| A1- Band chest flies | 7 | 7 | |
| A2- SA KB high pull | 7 | 7ea | |
| A3- Hop-ups | 7 | 7 | – |
| B1- Monk walk | 7 | 3ea | |
| B2- DB RDL | 7 | 6 | |
| B3- Power step-up | 7 | 6ea | – |
| C1- MB lateral throw | 7 | 5ea | |
| C2- Goblet lateral lunge | 7 | 5ea | |
| C3- Box jumps | 7 | 5 | – |
| Abs | |||
| 1/2 kneeling KB windmill | 3 | 10ea | |
| Plank w/ finger tap | 3 | 10ea | |
| Penguins | 3 | 15ea | 60″ |