| Exercise | Sets | Reps | Rest |
| Ladder drills | |||
| Forward quick feet | 1 | 2ea | |
| Backward quick feet | 1 | 2ea | |
| In-in-out-out | 1 | 2ea | |
| Muhammad Ali’s | 1 | 2ea | |
| Icky shuffle | 1 | 4 | |
| Backward icky shuffle | 1 | 4 | |
| Zig-zag hops | 1 | 4 | |
| Lateral zig-zag hops | 1 | 2ea | – |
| Mobility | |||
| Side/side head tilt | 1 | 8ea | |
| Infant squat | 1 | 10 | |
| 1/2 kneeling thoracic rotation | 1 | 10ea | |
| PVC pass-through | 1 | 15 | – |
| MET CON | |||
| A1- Run | 3 | 4L | |
| A2- KB swings | 3 | 21 | |
| A3- Pull-ups | 3 | 12 | – |
| You-Go-I-Go | |||
| B1- Tire flip | 4 | 4 | |
| B2- Sled push/pull | 4 | 1L/1L | |
| B3- Bike sprint | 4 | 20″ | |
| B4- Seated floor press | 4 | 12 | |
| B5- TRX squat jump | 4 | 15 | |
| B6- TRX Rear delt. Fly | 4 | 12 | |
| B7- Full KB raise | 4 | 15 | 30″ |
| Abs | |||
| KB Russian twist | 3 | 15ea | |
| High plank w/ alt. knee tuck | 3 | 10ea | |
| Band Paloff press | 3 | 15ea | 60″ |