| Exercise | Sets | Reps | Rest |
| Ladder drills | |||
| 2in-2out | 1 | 4 | |
| lateral 2in-2out | 1 | 2ea | |
| SL hops | 1 | 2ea | |
| SL lateral hops | 1 | 2ea | |
| Icky shuffle | 1 | 4 | |
| 2 fwd/1 bkwd | 1 | 4 | |
| Grapevine | 1 | 2ea | |
| Hop scotch | 1 | 4 | |
| Mobility | |||
| L stretch | 1 | 10ea | |
| Ankle walk | 1 | 15ea | |
| Quadruped thoracic rotation | 1 | 15ea | |
| Quadruped 90 degree hip abduction | 1 | 10ea | – |
| Buy-in/Cash-out | |||
| Buy-in: Plate push | 1 | 8W | |
| A1- Run | 5 | 100M | |
| A2- DB squat to shoulder press | 5 | 15 | |
| Cash-out: Plate push | 1 | 8W | – |
| 2′ ON/ 1′ OFF | |||
| B1- Elevated split squat | 3 | 10ea | |
| B2- Triceps dips | 3 | 12 | |
| B3- Alt. SA DB snatch | 3 | until time | 1′ |
| C1- DB/KB sumo deadlift | 3 | 12 | |
| C2- 1/2 kneeling SA DB shoulder press | 3 | 10ea | |
| C3- Row/bike | 3 | until time | 1′ |
| Abs | |||
| Plank | 3 | 45″ | |
| Penguins | 3 | 15ea | |
| Side-lying hip extension | 3 | 10ea | 60″ |