| Exercise | Sets | Reps | Rest |
| Ladder Drills + Mobility | |||
| Quick feet | 1 | 2ea | |
| Lateral quick feet | 1 | 2ea | |
| Ankle walk | 1 | 10ea | |
| Jumping jacks | 1 | 4 | |
| Zig-zag hops | 1 | 4 | |
| Shin Box | 1 | 10ea | |
| Lateral zig-zag hops | 1 | 2ea | |
| Muhammad Ali’s | 1 | 2ea | |
| Bent-over thoracic rotation | 1 | 10ea | |
| Fight shuffle | 1 | 2ea | |
| 2 fwd/1 bkwd | 1 | 4 | |
| Scaption, from toes | 1 | 15 | – |
| EMOM | |||
| M1- Mtn. climbers + Hop-ups | 4 | 15ea+10 | |
| M2- Slide board goblet lateral lunge | 4 | 8ea | |
| M3- Dbl. KB clean to squat | 4 | 10 to 12 | |
| M4- Arm only, Bike sprint | 4 | 30″ | – |
| 100 Challenge | |||
| A1- Band chest press | 3 | 20 | |
| A2- KB swing | 3 | 20 | |
| A3- Band SL hip extensions | 3 | 20ea | |
| A4- Wide outs | 3 | 20 | 60″ |
| Abs | |||
| Spiderman plank | 3 | 10ea | |
| Side lying hip ext. | 3 | 12ea | |
| Dead bug | 3 | 10ea | 60″ |