| Exercise | Sets | Reps | Rest |
| Ladder drills | |||
| Quick feet | 4 | ||
| SL hops | 2ea | ||
| In-in-out-out | 4 | ||
| Lateral in-in-out-out | 2ea | ||
| Knee drivers | 10ea | ||
| Modified froggies | 10 | ||
| zig-zag hops | 4 | ||
| Lateral zig-zag hops | 2ea | ||
| Icky shuffle | 4 | ||
| Jumping jacks | 4 | ||
| Bent-over shoulder circles | 10ea/10ea | ||
| Quadruped thoracic rotation | 10ea | ||
| METCON | |||
| A1- Rower sprint | 3 | 8 calories | |
| A2- Wall ball | 3 | 15 | |
| A3- Seated rope climb | 3 | 3 | |
| A4- Fling jacks | 3 | 20 | |
| A5- TRX fall-outs | 3 | 10 | 45″ |
| Jump rope | 1 | 100 | – |
| B1- 8% TM incline power walk/run | 3 | 30″ | |
| B2- KB good morning | 3 | 15 | |
| B3- SA DB snatch | 3 | 10ea | |
| B4- Seal jacks | 3 | 20 | |
| B5- TRX body saw | 3 | 10 | 45″ |
| Jump rope | 1 | 100 | – |
| C1- Sled push/pull | 3 | 1 length Each | |
| C2- Band chest press | 3 | 15 | |
| C3- Mtn. climbers | 3 | 15ea | |
| C4- Jam ball slam | 3 | 10 | |
| C5- TRX double knee tuck | 3 | 10 | 45″ |
| Jump rope | 1 | 100 | – |