| Exercise | Sets | Reps | Rest |
| Foam roll (whatever is tight–client choice) | 5 minutes | ||
| Warm-up: | |||
| Jog | 3 | 1 length | |
| Sprint | 3 | 1 length | |
| Back pedal | 3 | 1 length | |
| Forward bounds | 3 | 1 length | |
| Reverse groiners | 3 | 1 length | |
| Forward lunge | 3 | 1 length | |
| Reverse lunge | 3 | 1 length | |
| High knees | 3 | 1 length | |
| Butt kickers | 3 | 1 length | 30″ |
| Stretch | |||
| Seated figure-4 | 60″ea | ||
| Butterfly stretch | 60″ | ||
| METCON | |||
| A1- Eccentric Push-ups (3″-4″ to lower to ground) | 4 | 5 | |
| A2- High plank jacks | 4 | 10 | |
| A3- KB high pull | 4 | 15 | |
| REST | 20″ | ||
| A4- Calorie Row | 4 | 5 | |
| A5- MB lateral throws | 4 | 10ea | |
| A6- Mtn. climbers | 4 | 15ea | 1′ |
| Timed Reps | |||
| B1- Monk walk | 3 | 1′ | |
| B2- Lateral band walk + Jump rope | 3 | 10ea+ JR until end of min. | 1′ |
| C1- Alt. Reverse Lunge | 3 | 1′ | |
| C2- Band row + Jump rope | 3 | 10+ JR until end of min. | 1′ |
| Abs (if time) | |||
| D1-High plank w/ lat. Hand tap | 3 | 10ea | |
| D2- KB windmill | 3 | 8ea | 30″ |