| Exercise | Sets | Reps | Rest |
| Ladder drills | |||
| 2leg forward hops | 1 | 4 | |
| 2 leg lateral hops | 1 | 2ea | |
| Fight shuffle | 1 | 2ea | |
| Grapevine | 1 | 2ea | |
| In-in-out-out | 1 | 2ea | |
| Lat. In-in-out-out | 1 | 2ea | |
| Muhammad Ali’s | 1 | 2ea | |
| Backward icky shuffle | 1 | 4 | |
| Mobility | |||
| Stretch calves | 1 | 60″Ea | |
| Side lying shoulder arc | 1 | 10ea | |
| Quadruped thoracic rotation | 1 | 10ea | |
| Side-to-side head turn | 1 | 10ea | |
| Spiderman climb | 1 | 10ea | |
| 3 mins on/ 2 mins off | |||
| A1- Traveling lunge | 4 | 2L | |
| A2- Boxer halo | 4 | 7ea | |
| A3- Standing broad jump | 4 | 8 | |
| A4- BB inverted row | 4 | 8 | |
| A5- Jumping jacks | 4 | until 3′ are up | 2′ |
| 3 mins on/ 2 mins off | |||
| B1- SL RDL | 4 | 10ea | |
| B2- SA DB snatch | 4 | 10ea | |
| B3- High knees | 4 | 15ea | |
| B4- Push-ups | 4 | 10 | |
| B5- Run or Row | 4 | until 3′ are up | 2′ |