| Exercise | Sets | Reps | Rest |
| Mobility | |||
| 3-way band pull | 1 | 5ea | |
| Ankle walk | 1 | 10ea | |
| Modified froggies | 1 | 10 | |
| Quadruped thoracic rotation | 1 | 10ea | |
| Activaton (quality reps-control) | |||
| Mini band clam shells | 2 | 10ea | |
| PVC RDL | 2 | 10 | |
| Calf raise | 2 | 10 | – |
| Ladder drills | |||
| Quick feet | 1 | 2ea | |
| Lateral quick feet | 1 | 2ea | |
| Jumping jacks | 1 | 4 | |
| Forward skiers | 1 | 4 | |
| Backward skiers | 1 | 4 | |
| Icky shuffle | 1 | 4 | |
| Double knee tuck jump (every other square) | 1 | 4 | |
| 90 degree pivots | 1 | 4 | – |
| Hurricane | |||
| A1- Sled push | 3 | 2L | |
| A2- Lateral band walk | 3 | 15ea | |
| A3- Box jump | 3 | 10 | |
| A4- Push-ups | 3 | 15 | – |
| B1- Sled push | 3 | 2L | |
| B2- KB RDL | 3 | 15 | |
| B3- High knees | 3 | 20ea | |
| B4- TRX rear delt. Flies | 3 | 15 | – |
| C1- Sled push | 3 | 2L | |
| C2- KB sumo deadlift | 3 | 15 | |
| C3- “X” hops | 3 | 10 | |
| C4- Band biceps curls | 3 | 15 | – |
| Quality work (slow, controlled, perfect reps) | |||
| D1- Bird dog | until | 5ea | |
| D2- Bear crawl (forward/backward) | end of | 4ea | |
| D3- Bear crawl (left/right) | class | 4ea | as needed |