| Exercise | Sets | Reps | Rest |
| Ladder Drills + Mobility | |||
| Forward quick feet | 1 | 2ea | |
| Lateral quick feet | 1 | 2ea | |
| Standing ankle circles | 1 | 10ea/10ea | |
| Lateral 2 in-2 out | 1 | 2ea | |
| 90 degree pivots | 1 | 4 | |
| Tabletop to tripod | 1 | 10ea | |
| Zig-zag hops | 1 | 4 | |
| Lateral zig-zag hops | 1 | 2ea | |
| Wall slides | 1 | 15 | |
| Jumping Jacks | 1 | 4 | |
| Grapevine | 1 | 2ea | |
| Windshiled wipers | 1 | 10ea | – |
| Combos | |||
| A1- Singles | 1 | 150 | |
| A2- Dbl. suitcase deadlift | 4 | 15 | |
| A3- Sit-outs | 4 | 7ea | – |
| B1- Singles | 1 | 150 | |
| B2- 1/2 kneeling SA shoulder press | 4 | 15ea | |
| B3- Lateral leaps | 4 | 15ea | – |
| C1- Singles | 1 | 150 | |
| C2- Band biceps curl | 4 | 15 | |
| C3- American KB swing | 4 | 15 | – |
| Tabata | |||
| D1- SA KB clean w/ Reverse lunge (left) | 4 | 20″ | 10″ |
| D2- SA KB clean w/ Reverse lunge (right) | 4 | 20″ | 10″ |
| Abs | |||
| Iso. Dead bug (press opp. Hand onto knee; extend opp. Arm and leg) | 3 | 20″ea | |
| High plank w/ alt. knee tuck | 3 | 10ea | |
| SB roll-out | 3 | 12 | 60″ |