| Exercise | Sets | Reps | Rest |
| Ladder drills + Mobility | |||
| Quick feet | 1 | 2ea | |
| Lateral quick feet | 1 | 2ea | |
| Jumping jacks | 1 | 4 | |
| 2 forward/1 back | 1 | 4 | |
| Ankle circles | 1 | 10ea/10ea | |
| Fire hydrants | 1 | 5ea/5ea | |
| skier jumps | 1 | 4 | |
| icky shuffle | 1 | 4 | |
| zig-zag hops | 1 | 4 | |
| Lat. Zig-zag hops | 1 | 2ea | |
| Slow Infant squat | 1 | 10 | |
| Bent-over I’s, Y’s, & T’s | 1 | 5ea | |
| Pyramid | |||
| A1- Pull-ups | 1 | 15 | |
| A2- Push-ups | 1 | 30 | |
| A3- Squats | 1 | 75 | |
| A4- Push-ups | 1 | 30 | |
| A5- Pull-ups | 1 | 15 | – |
| **Rest 3 minutes** | |||
| Combo rounds | |||
| B1- Full Turkish Get-up | 1 | 2 ea | |
| B2- Box jumps | 4 | 10 | |
| B3- Lying SL hip bridge | 4 | 15ea | minimal |
| C1- Full Turkish Get-up | 1 | 2ea | |
| C2- Goblet clean | 4 | 10 | |
| C3- Lateral leaps | 4 | 10ea | minimal |
| Stretch | |||
| Seated figure-4 | 45″Ea | ||
| SL Hami stretch | 45″Ea | ||
| Pec stretch | 45″Ea | ||
| calf stretch | 45″ea |