| Exercise | Sets | Reps | Rest |
| Ladder drills | |||
| 2in-2out | 1 | 4 | |
| Lateral 2in-2out | 1 | 2ea | |
| Zig-zag hops | 1 | 4 | |
| Icky shuffle | 1 | 4 | |
| Backward Icky shuffle | 1 | 4 | |
| 2foot hops | 1 | 4 | |
| lateral 2foot hops | 1 | 2ea | |
| Backward quick feet | 1 | 2ea | – |
| Mobility/Flexibility | |||
| Calf stretch | 1 | 60″ea | |
| Windshield wipers | 1 | 10ea | |
| Cat/cow | 1 | 20 | |
| Side-lying shoulder arc | 1 | 10ea | – |
| MET CON | |||
| A1- 10ea Goblet Cossack squat + Shuffle, until time | 3 | 60″ | |
| A2- 20 DB thruster + Jumping jacks, until time | 3 | 60″ | 60″ |
| B1- 10ea Stagger stance good morning + Sit-outs, until time | 3 | 60″ | |
| B2- 20 Band UH lat. Pulldown + Toe touches, until time | 3 | 60″ | 60″ |
| Chipper | |||
| Singles | 1 | 100 | |
| SA KB clean w/ reverse lunge | 1 | 10ea | |
| Singles | 1 | 100 | |
| KB OH triceps extension | 1 | 20 | |
| Singles | 1 | 100 | |
| DB biceps curl | 1 | 20 | |
| Singles | 1 | 100 | |
| Push ups | 1 | 20 | |
| Singles | 1 | 100 | |
| Abs | |||
| Paloff hold | 3 | 20″ea | |
| V sit | 3 | 30″ | |
| Plank w/ finger tap | 3 | 10ea | 60″ |