| Exercise | Sets | Reps | Rest |
| Burpee Challenge | |||
| Ladder Drills | |||
| Fwd. hops | 1 | 4 | |
| Lateral hops | 1 | 2ea | |
| Fwd. quick feet | 1 | 4 | |
| Icky shuffle | 1 | 4 | |
| Jumping jacks | 1 | 4 | |
| Muhammad Ali’s | 1 | 2ea | |
| Lateral in-in-out-out | 1 | 2ea | |
| Hop scotch | 1 | 4 | – |
| Mobility | |||
| High oblique sit to tripod | 1 | 10ea | |
| Scaption, from toes | 1 | 15 | |
| Side/side head tilt | 1 | 10ea | |
| Child’s pose | 1 | 60″ | |
| LAX foot smash | 1 | 60″ea | – |
| Every 3min. On 3min. (5 sets) | |||
| A1- SA DB squat to shoulder press | 15ea | ||
| A2- Hop over the bar | 5ea | ||
| Circuit | |||
| B1- Battle rope wave+ sled row+ sled push | 3to4 | 20+1L+1L | |
| B2- Same side lunge jumps | 3to4 | 10ea | |
| B3- Plank walk-up | 3to4 | 10 | |
| B4- Jam ball slams | 3to4 | 15 | |
| B5- KB swings | 3to4 | 15 | |
| B6- High plank w/ KB pull-through | 3to4 | 10ea | |
| B7- Run | 3to4 | 1/2 building | 60″ |
| Stretch |