| Exercise | Sets | Reps | Rest |
| Ladder Drills (x1) | |||
| Quick feet | 4 | ||
| Lateral quick feet | 2ea | ||
| Skiers | 4 | ||
| Fight shuffle | 2ea | ||
| Icky shuffle | 2ea | ||
| Backward icky shuffle | 2ea | ||
| Hop scotch | 4 | ||
| Jumping jacks | 4 | ||
| Dynamic Activation & Stretching (x1) | |||
| Traveling Knee grab | 1 length | ||
| Traveling Quad stretch | 1 length | ||
| Traveling Hami stretch | 1 length | ||
| Ankle walk | 1 length | ||
| Traveling Open the gate | 1 length | ||
| Traveling squat | 1 length | ||
| Traveling Forward lunge | 1 length | ||
| Traveling lateral lunge | 1 length | ||
| Traveling SL RDL | 1 length | ||
| Circuits (rotate CCW) | |||
| A1- Battle rope- alt. mini waves | 4 | 20ea | |
| A2- MB chest pass | 4 | 40 | |
| A3- Shuffle | 4 | 3 lengths | |
| A4- KB goblet clean | 4 | 15 | |
| A5- TRX row | 4 | 15 | 1′ |
| B1- Battle rope- slams | 4 | 20 | |
| B2- Mini step hops | 4 | 15 | |
| B3- Broad Jumps | 4 | 5 | |
| B4- TRX triceps extension | 4 | 15 | |
| B5- Mtn. climbers | 4 | 1′ | |
| Abs | |||
| C1- Side plank | 3 | 30″ea | |
| C2- Lying flutter kicks | 3 | 20ea | |
| C3- High plank w/ alt. knee tuck | 3 | 15ea | 1′ |