| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Foam roller “T” spine | 1 | 10 | |
| Foam roller Snow angels | 1 | 10 | |
| Knee drivers | 1 | 10ea | |
| Close the gate | 1 | 10ea | |
| Side-to-side Head tilt | 1 | 10ea | – |
| Ladder Drills | |||
| 2in-2out | 1 | 4 | |
| SL forward hops | 1 | 2ea | |
| 90 degree pivots | 1 | 4 | |
| Quick feet | 1 | 2ea | |
| Lateral Quick feet | 1 | 2ea | |
| Skier jumps | 1 | 4 | |
| Fight shuffle | 1 | 2ea | |
| Icky shuffle | 1 | 4 | – |
| MET CON (get as far as you can in 20 minutes) | |||
| A1- DB RDL | 20/18/16/14… | ||
| A2- Box jumps | 5 | ||
| A3- DB upright row | 20/18/16/14… | ||
| A4- Dbl. KB clean | 5 | ||
| A5- High knees | 20/18/16/14EA… | ||
| A6- Burpees | 5 | – | |
| Abs | |||
| B1- SB Dead bug | 3 | 10ea | |
| B2- Lateral band chop | 3 | 10ea | |
| B3- Plank w/ finger tap | 3 | 10ea | 1′ |
| STRETCH |