| Exercise | Sets | Reps | Rest |
| Ladder Drills + Mobility | |||
| Forward hops | 1 | 4 | |
| Lateral hops | 1 | 2ea | |
| Cat/cow | 1 | 15 | |
| Lateral high knees | 1 | 2ea | |
| Jumping jacks | 1 | 4 | |
| Windshield wipers | 1 | 10ea | |
| in-in-out-out | 1 | 2ea | |
| Lateral in-in-out-out | 1 | 2ea | |
| Egyptians | 1 | 10ea | |
| Backward icky shuffle | 1 | 4 | |
| Skier hops | 1 | 4 | |
| LAX ball arch smash | 1 | 60″ea | |
| MET CON | |||
| A1- Hammer squat | 7 | 7 | |
| A2- Alt. SA hammer curl | 7 | 7ea | |
| A3- MB Reverse OH throw | 7 | 7 | – |
| B1- Sumo deadlift w/ KB upright row | 7 | 6 | |
| B2- 1/2 kneeling boxer halo | 7 | 6ea | |
| B3- KB swing | 7 | 6 | – |
| C1- Landmine SL RDL | 7 | 5ea | |
| C2- Pull-ups | 7 | 5 | |
| C3- Box jumps | 7 | 5 | – |
| Abs | |||
| Lying leg raise | 3 | 12 | |
| Side-lying hip extension | 3 | 12ea | |
| Plank w/ hip tap | 3 | 12ea | 60″ |