| Exercise | Sets | Reps | Rest |
| Ladder drills + mobility + activation | |||
| Fwd. hops | 1 | 4 | |
| 1/2 kneeling thoracic rotation | 1 | 10ea | |
| Lateral hops | 1 | 2ea | |
| Lateral Step-over the bar | 1 | 10ea | |
| Muhammad Ali’s | 1 | 2ea | |
| PVC pass-through | 1 | 10 | |
| Skier jumps | 1 | 4 | |
| Ankle walk | 1 | 10ea | |
| In-in-out-out | 1 | 2ea | |
| Bent-over I’s, Y’s, and T’s | 1 | 10ea | |
| Lat. In-in-out-out | 1 | 2ea | |
| Calf raises | 1 | 20 | |
| 90 degree pivots | 1 | 4 | |
| PVC RDL | 1 | 15 | |
| Backward quick feet | 1 | 2ea | |
| Cossack squat | 1 | 10ea | |
| MET CON (get as far as you can in 20 minutes) | |||
| A1- KB/DB Slide board lateral lunge | 20/18/16 each… | ||
| A2- SA DB snatch | 5 EA | ||
| A3- Toe touches | 20/18/16 each… | ||
| A4- Eccentric push-ups (4″ to lower) | 5 | ||
| A5- KB good morning | 20/18/16… | ||
| A6- Dbl. KB swing | 5 | – | |
| Abs | |||
| Side-lying hip extension | 3 | 10ea | |
| High plank macarena | 3 | 4 | |
| Band Paloff hold | 3 | 20″ea | 60″ |