| Exercise | Sets | Reps | Rest |
| Warm-up | |||
| Singles | 2 | 50 | |
| Bent-over I’s, Y’s, & T’s | 2 | 5ea | |
| Singles | 2 | 50 | |
| Seated hip rotations | 2 | 10ea | |
| Singles | 2 | 50 | |
| Cat/cow | 2 | 15 | |
| Singles | 2 | 50 | |
| Side-to-side head turn (look over shoulder) | 2 | 10ea | |
| Stretch | |||
| Calves | 45″ea | ||
| Hip flexors | 45″ea | ||
| Abs | |||
| Russian Twist | 3 | 15ea | |
| Spiderman plank | 3 | 10ea | |
| SB roll-out | 3 | 15 | 60″ |
| METCON | |||
| A1- Elevated split squat | 7 | 7ea | |
| A2- KB high pull | 7 | 7 | |
| A3- Lateral leaps | 7 | 7ea | – |
| B1- Burpees | 7 | 6 | |
| B2- TRX row | 7 | 6 | |
| B3- Alt. KB swing | 7 | 6ea | – |
| C1- SA KB/DB snatch | 7 | 5ea | |
| C2- Band triceps pullback | 7 | 5 | |
| C3- Standing broad jumps | 7 | 5 | – |