| Exercise | Sets | Reps | Rest |
| Ladder Drills: | |||
| 2 leg zig-zag hops | 1 | 4 | |
| 2 leg zig-zags LAT, | 1 | 2ea | |
| SL hops | 1 | 2ea | |
| SL hops lateral | 1 | 2ea | |
| LAX ball glute smash | 1 | 1’ea | |
| 2 forward- 1 back | 1 | 4 | |
| High knees | 1 | 4 | |
| In-in-out-out | 1 | 4 | |
| In-in-out-out lateral | 1 | 2ea | |
| Foam Roll calves | 1 | 30″ea | |
| Mobility | |||
| Bent-over shoulder circles | 1 | 10ea/10ea | |
| Spiderman climb w/ rotation | 1 | 8ea | |
| Cat/Cow | 1 | 15 | |
| Timed Chain | |||
| A1- SA KB swing to row | 8 (4 each side) | 45″ | 15″ |
| SA KB clean | |||
| SA racked Alt. R. lunge | |||
| Upper body EMOM | |||
| M1- Pull ups | 3 | 12to15 | |
| M2- Downward dog push-up | 3 | 10to15 | |
| M3- Band triceps pullback | 3 | 20 | |
| M4- Racked KB walk | 3 | 1 lap | – |
| Lower body EMOM | |||
| M1- Goblet split squat | 3 | 10ea | |
| M2- Lateral leaps | 3 | 15ea | |
| M3- Sled push | 3 | 3 lengths | |
| M4- Plank w/ lat. Toe tap | 3 | 15ea | – |