| Exercise | Sets | Reps | Rest |
| Ladder Drills + Mobility | |||
| In-in-out-out | 2ea | ||
| Lateral in-in-out-out | 2eae | ||
| Hop scotch | 4 | ||
| 2 fwd/ 1 bkwd | 4 | ||
| Sit to stand | 15 | ||
| Wall slides | 15 | ||
| Muhammad Ali’s | 2ea | ||
| High knees | 4 | ||
| Lateral high knees | 2ea | ||
| Grapevine | 2ea | ||
| Ankle walk | 10ea | ||
| Iso. Hip bridge w/ crossover reach | 10ea | ||
| MET CON | |||
| A1- Hop-ups | 4 | 15″ | 15″ |
| A2- Alt. Lunge jumps | 4 | 15″ | 15″ |
| A3- SA DB snatch (left) | 4 | 15″ | 15″ |
| A4- SA DB snatch (right) | 4 | 15″ | 15″ |
| A5- Mtn. climbers | 4 | 15″ | 45″ |
| Combos | |||
| B1- Singles | 1 | 200 | |
| B2- Band Biceps curl | 4 | 15 | |
| B3- MB Reverse OH throws | 4 | 15 | – |
| C1- Singles | 1 | 200 | |
| C2- Triceps dips | 4 | 15 | |
| C3- MB UH throws | 4 | 15 | – |
| Abs | |||
| Side plank | 3to4 | 30″ea | |
| Farmer walk | 3to4 | 4L | 30″ |