WARM-UP. Bounce OTS; Step Touch; Bounce and Run; Step Curl; 3-Squat Hold; Tricep Pushup; Jumping Jack OTS

MIXED IMPACT. Bounce OTS; Run; Step Touch; Step Curl; 3-Step Run; Drop Squat

PLYOMETRIC. Run OTS; Square Run Pattern; Double Slow Ski Jump; Side Step Over with Straight Jump; Lunge; Double Pulse Lunge

ATHLETIC STRENGTH. Mid-Stance Squat; Double Pulse Squat; Single Leg Squat; Drop Squat Hold; Plyo Pushup; Bottom Half Tricep Pushup; Single Tricep Pushup

RUNNING. Run; Circle Run; High Knee Run OTS; Alt Backward-Stepping Lunge; Knee Lift; Side Step Over

AGILITY. Ladder Run; Run OTS; Ski Jump; Double Power Ski Jump; Skater; Up Jack

POWER. Run OTS; Shuffle; High Knee Run; Jumping Jack; Air Jack; Pulse Squat; Snowboard; Surfer Burpee; Single Fast Burpee

CORE. Hover Hold; Hover Side Tap; Plank; Mountain Climber; Oblique Crunch

COOLDOWN. Standing Calf Stretch; Standing Quad Stretch; Adductor Stretch; Standing Hamstring Stretch; Standing Hip Flexor Stretch; Tricep Stretch; ITB Stretch