| Exercise | Sets | Reps | Rest |
| Foam roll (5 minutes of clients’ choice) | 5 minutes | ||
| Ladder drills | |||
| In-in-out-out | 1 | 2ea | |
| Lateral in-in-out-out | 1 | 2ea | |
| 90 degree pivots | 1 | 4 | |
| Skiers | 1 | 4 | |
| Backward skiers | 1 | 4 | |
| Fight shuffle | 1 | 2ea | |
| 2 forward-1 back | 1 | 4 | |
| Lateral 2in-2out | 1 | 2ea | |
| METCON | |||
| A1- Step-up w/ reverse lunge | 8 | 6ea | |
| A2- “T” push-ups | 8 | 6ea | |
| A3- Decline lying SL hip bridge | 8 | 6 | – |
| B1- BB inverted row | 8 | 5 | |
| B2- SA KB swing to row | 8 | 5ea | |
| B3- MB slams | 8 | 5 | – |
| C1- Band triceps pull-back | 8 | 4 | |
| C2- Plate push | 8 | 4 widths | |
| C3- Lunge jumps | 8 | 4ea | – |
| TABATA #1 | |||
| Jump rope | 4 | 20″ | 10″ |
| High plank w/ KB pull-through | 4 | 20″ | 10″ |
| TABATA #2 | |||
| Hot feet | 4 | 20″ | 10″ |
| High plank w/ alt. Knee tuck | 4 | 20″ | 10″ |
| TABATA #3 | |||
| Jumping jacks | 4 | 20″ | 10″ |
| Plank walk-up | 4 | 20″ | 10″ |