| Exercise | Sets | Reps | Rest |
| Ladder drills + mobility | |||
| Quick feet | 1 | 2ea | |
| Lateral quick feet | 1 | 2ea | |
| Ankle walk | 1 | 10ea | |
| Fight shuffle | 1 | 2ea | |
| Lateral zig-zag hops | 1 | 2ea | |
| Side-lying shoulder arcs | 1 | 15ea | |
| Jumping jacks | 1 | 4 | |
| Skier hops | 1 | 4 | |
| Tabletop to tripod | 1 | 10ea | |
| Muhammad Ali’s | 1 | 2ea | |
| Hop scotch | 1 | 4 | |
| 1/2 kneeling thoracic rotation | 1 | 15ea | – |
| 2 on/1 off | |||
| A- Shuffle w/ floor touch + High knees + Mtn. climbers | 3 | 20″+20″+20″ rpt. | 60″ |
| B- MB slams + MB toe touches + Lateral line hops | 3 | 20″+20″+20″ rpt. | 60″ |
| Timed CHAIN | |||
| C1- SA KB swing to row + SA KB clean + SA racked R. lunge (left) | 8 | 30″ | 15″ |
| C2- SA KB swing to row + SA KB clean + SA racked R. lunge (right) | 8 | 30″ | 15″ |
| Plank challenge (hold as long as possible w/ good form) | |||
| Stretch |