| Exercise | Sets | Reps | Rest |
| Line drills (1,2,3,4) | |||
| 1&2 | 1 | 10ea | |
| Calf raises | 1 | 15 | |
| Knee drivers | 1 | 10ea | |
| 1&3 | 1 | 10ea | |
| BW squat | 1 | 15 | |
| Open the gate | 1 | 10ea | |
| 1&4 | 1 | 10ea | |
| Alt. Reverse lunge | 1 | 10ea | |
| Bottom squat w/ thoracic rotation | 1 | 10ea | |
| 2&3 | 1 | 10ea | |
| Lying SL hip bridge | 1 | 10ea | |
| “L” stretch | 1 | 10ea | |
| 1,2,3,4 | 1 | 10 | |
| Band lat. Pulldown | 1 | 15 | |
| Neck circles | 1 | 5ea | |
| 2,1,4,3 | 1 | 10 | |
| Band shoulder press | 1 | 15 | |
| Bird dog | 1 | 10ea | |
| Combo Circuits: | |||
| A1- Jump rope | 1 | 100 | |
| A2- Goblet squat | 4 | 15 | |
| A3- High knees | 4 | 20ea | – |
| B1- Jump rope | 1 | 100 | |
| B2- Pull-ups | 4 | 10 | |
| B3- MB underhand toss | 4 | 15 | – |
| C1- Jump rope | 1 | 100 | |
| C2- Alt. lateral lunge | 4 | 10ea | |
| C3- Walking KB swing | 4 | 10 | – |
| D1- Jump rope | 1 | 100 | |
| D2- Roll-to-elbow | 4 | 10ea | |
| D2- Box jumps | 4 | 10 | – |
| Abs | |||
| A1- Side plank | 3 | 30″ea | |
| A2- “V” sit | 3 | 30″ | |
| A3- High plank w/ lat. Hand tap | 3 | 10ea | 1′ |