| Exercise | Sets | Reps | Rest |
| Ladder drills | |||
| Quick feet | 4 | ||
| SL hops | 2ea | ||
| In-in-out-out | 4 | ||
| Lateral in-in-out-out | 2ea | ||
| Knee drivers | 10ea | ||
| Modified froggies | 10 | ||
| zig-zag hops | 4 | ||
| Lateral zig-zag hops | 2ea | ||
| Icky shuffle | 4 | ||
| Jumping jacks | 4 | ||
| Bent-over shoulder circles | 10ea/10ea | ||
| Quadruped thoracic rotation | 10ea | ||
| ———————————————– | |||
| METCON | |||
| A1- Singles | 1 | 100 | – |
| ———————————————- | |||
| B1- Rower sprint | 3 | 8 cals | |
| B2- Wall ball | 3 | 15 | |
| B3- Seated rope climb | 3 | 3 | |
| B4- Fling jacks | 3 | 20 | |
| B5- TRX fall-outs | 3 | 10 | 45″ |
| ——————————————— | |||
| C1- Singles | 1 | 100 | – |
| ———————————————– | |||
| D1- Rower sprint | 3 | 8 cals | |
| D2- KB good morning | 3 | 15 | |
| D3- SA DB snatch | 3 | 10ea | |
| D4- Seal jacks | 3 | 20 | |
| D5- TRX body saw | 3 | 10 | 45″ |
| ——————————————– | |||
| E1- Singles | 1 | 100 | – |