| Exercise | Sets | Reps | Rest |
| Ladder drills & Mobility | |||
| Forward quick feet | 1 | 2ea | |
| Lateral quick feet | 1 | 2ea | |
| Knee drivers | 1 | 10ea | |
| Fight shuffle | 1 | 2ea | |
| 2 forward/ 1 backward | 1 | 4 | |
| Tabletop to tripod | 1 | 10ea | |
| in-in-out-out | 1 | 2ea | |
| lateral in-in-out-out | 1 | 2ea | |
| Foam roller T-spine | 1 | 15 | |
| Muhammid Ali’s | 1 | 2ea | |
| 90 degree pivots | 1 | 4 | |
| Foam roller snow angels | 1 | 15 | |
| Ladder: Drop off | |||
| A1- Sprint | 50M | ||
| A2- MB jump slam | 2 | ||
| A3- Heavy Goblet clean | 3 | ||
| A4- Froggies | 4 | ||
| A5- Goblet squat | 5 | ||
| A6- Lateral leaps | 6ea | ||
| A7- Band rear delt. Flies | 7 | ||
| A8- Elevated split squat | 8ea | ||
| A9- Wall ball | 9 | ||
| A10- SB hami curl | 10 | ||
| A11- KB alt. SA bent over row | 11ea | ||
| A12- Dbl. KB clean | 12 | as needed | |
| Abs | |||
| C1- Lying leg riase | 4 | 20″ | 10″ |
| C2- 1KB dead bug (right) | 4 | 20″ | 10″ |
| C3- Spiderman plank | 4 | 20″ | 10″ |
| C4- 1KB dead bug (left) | 4 | 20″ | 40″ |