| Exercise | Sets | Reps | Rest |
| Ladder Drills | |||
| Forward hops | 1 | 4 | |
| Lateral hops | 1 | 2ea | |
| 2in-2out | 1 | 4 | |
| 2in-2out lateral | 1 | 2ea | |
| Icky shuffle | 1 | 4 | |
| Backward icky shuffle | 1 | 4 | |
| 90 degree pivots | 1 | 4 | |
| Skier jumps | 1 | 4 | – |
| Mobility | |||
| Bottom squat w/ thoracic rotation | 1 | 10ea | |
| L stretch | 1 | 10ea | |
| Mod froggies | 1 | 5ea | |
| Calf stretch | 1 | 45″ea | – |
| AMRAP | |||
| A1- Rower | 16 min | 60″ | |
| A2- SB DB hip thruster | AMRAP | 15 | |
| A3- Lateral bound | 2L | ||
| A4- Mod. Handstand hold | 20-30″ | ||
| A5- KB goblet clean | 15 | ||
| A6- Push ups | 10 | as needed | |
| Partner Pacer | |||
| B1- DB clean + Alt. Reverse lunge + DB shoulder press (Chain) (Pacer) | 3 | 5 | |
| B2- Wide outs | until partner finishes | 40″ | |
| Abs | |||
| Side-lying hip extension | 4 | 10ea | |
| Stir the pot | 4 | 10ea | 30″ |