| Exercise | Sets | Reps | Rest |
| In Place | |||
| 2leg forward hops | 1 | :40 | :20 |
| 2 leg lateral hops | 1 | :40 | :20 |
| Fight shuffle | 1 | :40 | :20 |
| Imaginary High Bar Lateral Step Over | 1 | :40 | :20 |
| Wide Outs | 1 | :40 | :20 |
| Front to Back In-In-Out-Out | 1 | :40 | :20 |
| Jog In Place | 1 | :40 | :20 |
| Butt Kicks In Place | 1 | :40 | :20 |
| Mobility | |||
| Stretch calves | 1 | 60″Ea | |
| Side lying shoulder pendulum | 1 | 10ea | |
| Quadruped thoracic rotation | 1 | 10ea | |
| Side-to-side head turn | 1 | 10ea | |
| Spiderman climb | 1 | 10ea | |
| 3 mins on/ 2 mins off | |||
| A1- Quick Forward Lunge – Push Off | 3 | 10/10 | |
| A2- Boxer halo | 3 | 7ea | |
| A3- Standing broad jump | 3 | 8 | |
| A4- Bent Over Rows | 3 | 10/10 | |
| A5- Jumping jacks | 3 | until 3′ are up | 2′ |
| 3 mins on/ 2 mins off | |||
| B1- SL RDL | 3 | 10ea | |
| B2- SA DB Curl | 3 | 10ea | |
| B3- High knees | 3 | 15ea | |
| B4- Push-ups | 3 | 10 | |
| B5- Jog In Place | 3 | until 3′ are up | 2 |