| Exercise | Sets | Reps | Rest |
| Ladder drills | |||
| In-in-out-out | 1 | 2ea | |
| Lateral in-in-out-out | 1 | 2ea | |
| 2in-2out | 1 | 4 | |
| Lateral 2in-2out | 1 | 2ea | |
| Icky shuffle | 1 | 4 | |
| Backward icky shuffle | 1 | 4 | |
| 90 degree pivots | 1 | 4 | |
| Grapevine | 1 | 2ea | – |
| Mobility | |||
| Windshield wipers | 1 | 10ea | |
| Bent-over thoracic rotation | 1 | 10ea | |
| Dynamic front rack stretch | 1 | 10ea | |
| Ankle walk | 1 | 10ea | – |
| Conditioning | |||
| A1- Alt. Lateral lunge w/ 1KB OH press | 3 | 60″ | |
| A2- 20 Band face pulls + Mtn. climbers, until time | 3 | 60″ | 60″ |
| B1- 20 DB upright row + Wide outs, until time | 3 | 60″ | |
| B2- 15 Goblet squat + Lateral line hops, until time | 3 | 60″ | 60″ |
| Buy-in/Cash-out | |||
| Buy-in: DB Renegade row-burpee-curl-OH press | 1 | 20 | |
| C1- SL box squat | 3to4 | 8ea | |
| C2- Shuffle | 3to4 | 8W | |
| C3- Knee grabs | 3to4 | 10 | |
| Cash-out: DB Renegade row-burpee-curl-OH press | 1 | 20 | – |