| Exercise | Sets | Reps | Rest |
| Partner Band Warm-up: You-go-I-go | |||
| Monster band forward walk (lean forward; drive the knees) | 2 | 1 length Ea. | |
| Monster band backward walk (sit back; knees bent) | 2 | 1 length Ea. | |
| Monster band back pedal | 2 | 1 length Ea. | |
| Monster band side shuffle (right) | 2 | 1 length Ea. | |
| Monster band side shuffle (left) | 2 | 1 length Ea. | |
| Monster band forward bounds | 2 | 1 length Ea. | – |
| Mobility & Stretch | |||
| Ankle walk | 1 | D&B(half the gym) | |
| Wall slides | 1 | 15 | |
| Mod. Froggies | 1 | 10 | |
| Cat/Cow | 1 | 15 | |
| Criss-cross hami stretch | 1 | 30″ea | |
| Standing quad stretch | 1 | 30″ea | |
| Timed Circuits (2 minutes on/ 1 minute off) | |||
| A1- Sled push | 4 | 1 lap | |
| A2- KB swing | 4 | 15 | |
| A3- BB inverted row | 4 | 10 | |
| A4- Wide-outs | 4 | until 2 mins. | 1 minute |
| B1- DB squat to shoulder press | 4 | 15 | |
| B2- SA KB Snatch | 4 | 5ea | |
| B3- MB Reverse OH throws | 4 | 10 | |
| B4- Lateral line hops | 4 | until 2 mins. | 1 minute |
| Tabata: | |||
| C1- MB squat | 4 | 20″ | 10″ |
| C2- Out-out-in-in | 4 | 20″ | 10″ |
| Abs | |||
| D1- “V” sit | 3 | 30″ | |
| D1- High plank w/ lat. Hand tap | 3 | 10ea | |
| D2- KB windmill | 3 | 8ea | 1′ |