| Warmup |
| Set 1 |
| 4 laps |
| 10 V-Lunges Outside foot |
| 20 plyometric squats |
| side shuffle |
| Set 2 |
| 4 laps |
| pushups |
| Hay bailers |
| Burpees |
| 4 laps |
| bicyces |
| Mountain climbers |
| quick feet, high knees |
| 4 laps |
| prone stars |
| plyometric lunges |
| Sampris Drill |
| Warmup |
| Set 1 |
| 4 laps |
| 10 V-Lunges Outside foot |
| 20 plyometric squats |
| side shuffle |
| Set 2 |
| 4 laps |
| pushups |
| Hay bailers |
| Burpees |
| 4 laps |
| bicyces |
| Mountain climbers |
| quick feet, high knees |
| 4 laps |
| prone stars |
| plyometric lunges |
| Sampris Drill |