| Exercise | Sets | Reps | Rest |
| Warm-up: Ladder drills | 1 | ||
| In-in-out-out | 4 lengths | ||
| LAT. In-in-out-out | 2 lengths Ea. | ||
| 2 in-2out | 4 lengths | ||
| 2 in- 2 out LAT. | 2 lengths Ea. | ||
| Calf stretch | 60″ea | ||
| Muhammad Ali’s | 2 lengths Ea. | ||
| 90 degree pivots | 4 lengths | ||
| 2 leg zig-zags | 4lengths | ||
| 2 leg zig-zags LAT, | 2 lengths Ea. | ||
| SL seated hamstring stretch | 60″Ea | ||
| Mobility | |||
| Sit-to-stand | 1 | 10 | |
| 1/2 kneeling thoracic rotation | 1 | 10ea | |
| Lying external shoulder rotation | 1 | 15ea | |
| Circuits | |||
| A1- SL lat. Line hop | 4 | 15ea/15ea | |
| A2- TRX row | 4 | 15 | |
| A3- Mtn. climber | 4 | 15ea | |
| A4- SB hami curl | 4 | 15 | 30″ |
| B1- KB goblet clean | 5 | 10 | |
| B2- SB DB pullover | 5 | 10 | |
| B3- Goblet 1-1/4 squat | 5 | 10 | |
| B4- High Pledge plank | 5 | 10ea | 30″ |
| C1- MB OH throws | 6 | 5 | |
| C2- Alt. Reverse lunge | 6 | 5ea | |
| C3- Burpees | 6 | 5 | |
| C4- Advanced bird dog | 6 | 5ea | 30″ |