WARM-UP. Bounce OTS; Run OTS; Step Touch; Step Curl; Double Bicep Curl; Run F&B Combo; Single Squat; Single Pushup; Mountain Climber; Cross Mountain Climber

MIXED IMPACT. Step Curl; Gallop; Double Bicep Curl; Agility 3-Step Run; Run to Corner Combo; Bicep Curl; Bounce & Drop Squat Combo

PLYOMETRIC. 3 Hops & Run Across Combo; 3 Skater & Run Across Combo; Lunge & Shuffle Combo; Pulse Squat; Squat Jump with Butt Kick; Plyometric Lunge

ATHLETIC STRENGTH. Single-Leg Knee Repeater; Single-Leg Deadlift; Single Tricep Pushup; Wide Pushup; Bottom Half Pushups; Side Plank

RUNNING. Run OTS; Drop Squat; Run & Squat Combo; Burpee; Circle Run; Run In & Out Combo; Double Reach; High Knee Run OTS

AGILITY. Hold Bounce OTS; Ladder Run OTS; Ladder Run & Sprint Combo; Bounce OTS; Side Bounce & Double Jump Combo

POWER. Run OTS; Single Knee; Run & Jumping Jack Combo; Cross Arms; Run & Tuck Jump Combo; Single Punch; Air Jacks; Snowboard; Sprint OTS; High Knee Sprint

CORE. Hover; Mountain Climber; Cross Mountain Climber; Single C-Crunch; Double Reach; Flutter Kick; Glute Bridge; Plank

COOLDOWN. Kneeling Hip Flexor Stretch; Kneeling Hamstring Stretch; Glute Stretch; Down Dog; Dynamic Calf Stretch; Standing Quadricep Stretch; Side Lunge; Standing Adductor Stretch; Squat; Hamstring Stretch