| Exercise | Sets | Reps | Rest |
| Ladder Drills + Mobility | |||
| SL hops | 1 | ||
| SL lateral hops | 1 | ||
| Ankle circles | 1 | 10ea/10ea | |
| 2in-2out | 1 | ||
| 2in-2out lateral | 1 | ||
| SA big shoulder circles | 1 | 10ea/10ea | |
| Icky shuffle | 1 | ||
| fight shuffle | 1 | ||
| Fire hydrants | 1 | 10ea/10ea | |
| Hop scotch | 1 | ||
| Grapevine | 1 | ||
| Bent-over thoracic rotation | 1 | 10ea | |
| E3Mon3M | |||
| A1- DB clean and press + DB OH walk + Sprint | 6 | 12+2L+2L | |
| Conditioning | |||
| B1- Lateral bounds | 3to4 | 5ea | |
| B2- Squat to MB | 3to4 | 10 | |
| B3- MB slams | 3to4 | 15 | |
| rest 20″ | 20″ | ||
| B4- 1/2 kneeling boxer halo | 3to4 | 5ea | |
| B5- Lunge jumps | 3to4 | 10ea | |
| B6- Froggies | 3to4 | 15 | 60″ |
| Abs | |||
| C1- Lying flutter kicks | 3 | 30″ | |
| C2- Plank w/ alt. SL raise | 3 | 30″ | 60″ |