| Exercise | Sets | Reps | Rest |
| Ladder Drills | |||
| Fwd. quick feet | 1 | 2ea | |
| Backward quick feet | 1 | 2ea | |
| 2in-2out | 1 | 4 | |
| Lateral 2in-2out | 1 | 2ea | |
| Fight shuffle | 1 | 2ea | |
| Zig-zag hops | 1 | 4 | |
| Lateral zig-zag hops | 1 | 2ea | |
| Backward icky shuffle | 1 | 4 | – |
| Mobility | |||
| Wall slides | 2 | 10 | |
| Side/side head tilt | 2 | 10ea | |
| Fwd. Lunge to instep to rotation | 2 | 5ea | |
| Bottom squat hold | 2 | 60″ | |
| 4th of July WOD | |||
| Buy in: 17 Burpees | |||
| A1- Box jumps | 5 | 7 | |
| A2- Wall ball | 5 | 4 | |
| A3- Froggies | 5 | 7 | |
| A4- Wall ball | 5 | 4 | |
| A5- American KB swing | 5 | 7 | |
| A6- Wall ball | 5 | 4 | – |
| Cash out: 17 Burpees | |||
| Conditioning | |||
| B1- Singles | 4 | 50 | |
| B2- High knees | 4 | 20ea | |
| B3- Lateral leaps | 4 | 15ea | |
| B4- MB slams | 4 | 20 | |
| B5- Power step-ups (black boxes) | 4 | 5ea | 60″ |
| Abs | |||
| C1- High pledge plank | |||
| C2- SB dead bug | |||
| C3- Spiderman plank |