| Exercise | Sets | Reps | Rest |
| Ladder Drills | |||
| Fwd. hops | 1 | 4 | |
| Lateral hops | 1 | 2ea | |
| Grapevine | 1 | 2ea | |
| 2in-2out | 1 | 4 | |
| lateral 2in-2out | 1 | 2ea | |
| Icky shuffle | 1 | 4 | |
| Hop scotch | 1 | 4 | – |
| Mobility | |||
| Standing ankle circles | 1 | 10ea/10ea | |
| Bent-over thoracic rotation | 1 | 10ea | |
| SA big shoulder circles | 1 | 5ea/5ea | |
| Open the gate | 1 | 10ea | – |
| MET CON | |||
| A1- Plate push | 1 | 10W | |
| A2- Triceps dips | 1 | 25 | – |
| B1- Burpees | 2 | 15 | |
| B2- Stagger stance good morning | 2 | 20ea | – |
| C1- KB goblet clean to OH press | 3 | 15 | |
| C2- Pull-ups | 3 | 10 | – |
| D1- Burpees | 2 | 15 | |
| D2- Stagger stance good morning | 2 | 20ea | – |
| E1- Plate push | 1 | 10W | |
| E2- Triceps dips | 1 | 25 | – |
| Abs | |||
| Stir the pot | 3 | 12ea | |
| Band Paloff hold | 3 | 30″ea | |
| High plank w/ alt. knee tuck | 3 | 10ea | 60″ |