| Exercise | Sets | Reps | Rest |
| Ladder Drills | |||
| Forward quick feet | 1 | 2ea | |
| Lateral quick feet | 1 | 2ea | |
| SL forward hops | 1 | 2ea | |
| Skier jumps | 1 | 4 | |
| Icky shuffle | 1 | 4 | |
| Out-out-in-in | 1 | 4 | |
| Lateral 2in-2out | 1 | 2ea | |
| Muhammad Ali’s | 1 | 2ea | – |
| Mobility | |||
| Quadruped thoracic rotation | 1 | 10ea | |
| Quadruped 90 degree hip abduction | 1 | 10ea | |
| Side-lying shoulder arcs | 1 | 10ea | |
| Knee drivers | 1 | 10ea | – |
| Inverse Pyramids | |||
| A1- Pull-ups | 2/4/6/8/10/8/6/4/2 | ||
| A2- High knees | 40/30/20/10/5/10/20/30/40 EACH | ||
| EMOM | |||
| M1- MB OH throw | 5 | 15 | |
| M2- Dbl. KB clean | 5 | 12 | |
| M3- High plank jacks | 5 | 20to30 | |
| M4- Elevated hop-up to box jump | 5 | 10 | – |