| Exercise | Sets | Reps | Rest |
| Partner MB Warm Up | |||
| MB lateral throw | 3 | 10ea | |
| MB squat and toss | 3 | 10 | |
| MB chest pass | 3 | 10 | – |
| Mobility | |||
| Komodo dragon | 1 | 10ea | |
| Tripod w/ thoracic rotation | 1 | 10ea | |
| Leg cradle | 1 | 10ea | |
| Side-to-side head turn | 1 | 10ea | – |
| Ladder Drop-offs | |||
| A1- Cardio (member choice) | 30″ | ||
| A2- Double knee tuck jumps | 2 | ||
| A3- Sit-outs | 3ea | ||
| A4- SA band chest press | 4ea | ||
| A5- Squat jumps | 5 | ||
| A6- Lateral band walk | 6ea | ||
| A7- Kneeling DB pullover | 7 | ||
| A8- High knees | 8ea | ||
| A9- SA band lat. Pulldown | 9ea | ||
| A10- SL lateral line hops | 10ea/10ea | ||
| A11- KB sumo Deadlift | 11 | ||
| A12- Lunge jumps | 12ea | as needed | |
| Abs | |||
| Plank w/ alt. SL raise | 3 | 15ea | |
| Band Paloff hold | 3 | 20″ea | |
| SB body saw | 3 | 10 | 60″ |