| Exercise | Sets | Reps | Rest |
| Ladder Drills | |||
| Jumping jacks | 1 | 4 | |
| SL hops | 1 | 2ea | |
| zig-zag hops | 1 | 4 | |
| Lateral zig-zag hops | 1 | 2ea | |
| Hop scotch | 1 | 4 | |
| Grapevine | 1 | 2ea | |
| Fight shuffle | 1 | 2ea | – |
| Mobility | |||
| Shin box | 1 | 10ea | |
| SA big shoulder circles | 1 | 10ea/10ea | |
| Cat/cow | 1 | 15 | |
| Side/ side head tilt | 1 | 10ea | |
| Conditioning | |||
| Buy-in: 8W plate push | |||
| A1- MB lateral throw | 4 | 10ea | |
| A2- SB hami curl | 4 | 15 | |
| A3- Band chest press | 4 | 20 | |
| A4- Hop-ups | 4 | 15 | |
| A5- Goblet alt. Lateral lunge | 4 | 10ea | – |
| Cash-out: 8W plate push | |||
| 100 Challenge | |||
| B1- KB swing | 3to4 | 25 | |
| B2- Band biceps curls | 3to4 | 25 | |
| B3- MB slams | 3to4 | 25 | |
| B4- Goblet 1-1/4 squat | 3to4 | 25 | 60″ |
| Abs | |||
| SB dead bug | 3 | 10ea | |
| Band Paloff press | 3 | 15ea | |
| “V” sit | 3 | 30″ | 60″ |