| Exercise | Sets | Reps | Rest |
| Ladder drills | |||
| Forward hops | 1 | 4 | |
| Lateral hops | 1 | 2ea | |
| Out-out-in-in | 1 | 2ea | |
| Lateral out-out-in-in | 1 | 2ea | |
| Zig-zag hops | 1 | 4 | |
| Lateral zig zag hops | 1 | 2ea | |
| Jumping jacks | 1 | 4 | |
| High knees | 1 | 4 | |
| Mobility | |||
| Foam roller snow angels | 1 | 15 | |
| Foam roller T spine | 1 | 15 | |
| Quadruped bent-knee hip abduction | 1 | 10ea | |
| Ankle circles | 1 | 10ea/10ea | – |
| MET CON | |||
| A1- 8ea DB/KB dead walk + Froggies, until time | 3 | 60″ | |
| A2- 15 Band biceps curl + Wide outs, until time | 3 | 60″ | 60″ |
| B1- Goblet Alt. lateral lunge w/ OH press | 3 | 60″ | |
| B2- 15 MB slams + MB toe touches, until time | 3 | 60″ | 60″ |
| 100 Challenge | |||
| C1- Mini band SL hip extension | 4 | 20ea | |
| C2- Full KB raise | 4 | 20 | |
| C3- Lateral line hops | 4 | 20ea | |
| C4- MB UH throw | 4 | 20 | |
| C5- F/B line hops | 4 | 20ea | 60″ |
| Abs | |||
| High plank w/ lat. Hand tap | 3 | 30″ | |
| Side plank w/ row | 3 | 30″ea | 60″ |