| Exercise | Sets | Reps | Rest |
| Ladder Drills | |||
| SL hops | 1 | 2ea | |
| Lateral SL hops | 1 | 2ea | |
| Grapevine | 1 | 2ea | |
| 2in-2out | 1 | 4 | |
| Lateral 2in-2out | 1 | 2ea | |
| Icky shuffle | 1 | 4 | |
| Hop scotch | 1 | 4 | |
| 90 degree pivots | 1 | 4 | – |
| Mobility | |||
| Cat/cow | 1 | 15 | |
| Seated ankle circles | 1 | 10ea/10ea | |
| SA big shoulder circles | 1 | 8ea/8ea | |
| Bench lateral step-overs | 1 | 10ea | – |
| Circuits | |||
| A1- Battle rope raves + sled hand-over-hand pull + sled push | 4 | 20+1L+1L | |
| A2- DB SL hip thruster | 4 | 10ea | |
| A3- Bosu skier jumps | 4 | 15ea | |
| A4- Plate OH hold | 4 | 45″ | |
| A5- Toe touches | 4 | 20ea | 60″ |
| B1- Bike sprint | 4 | 30″ | |
| B2- Push ups | 4 | 15 | |
| B3- Bosu up-up-down-down | 4 | 20 | |
| B4- KB sumo deadlift | 4 | 20 | |
| B5- KB high pull | 4 | 15 | 60″ |
| Abs | |||
| Lateral band chop | 3 | 12ea | |
| Stir the pot | 3 | 12ea | |
| Lying ab brace | 3 | 30″ | 60″ |