| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Side lying shoulder arcs | 1 | 10ea | |
| Bottom squat with thoracic rotation | 1 | 10ea | |
| Windshield wipers | 1 | 10ea | – |
| Relay W.U. | |||
| Sprint | 3 | 1L | |
| back pedal | 3 | 1L | |
| Shuffle | 3 | 2L | |
| KB swing w/ broad jump | 3 | 1L | |
| Traveling lunge | 3 | 1L | while Partner works |
| Combos | |||
| A1- Burpees | 1 | 60″ | |
| A2- Band SL hip extension | 4 | 15ea | |
| A3- KB swing | 4 | 15 | – |
| B1- Burpees | 1 | 60″ | |
| B2- Eccentric Pull ups (3″-4″ to lower) | 4 | 8 | |
| B3- MB OH throw | 4 | 15 | – |
| 100 Challenge | |||
| C1- Mtn. climbers | 4 | 25ea | |
| C2- BW squats | 4 | 25 | |
| C3- Hop ups | 4 | 25 | 60″ |
| Abs | |||
| SB roll-out | 3 | 15 | |
| Mermaid sit ups | 3 | 10ea | |
| High pledge plank | 3 | 10ea | 60″ |