| Exercise | Sets | Reps | Rest |
| Ladder drills: | |||
| Double leg forward hops | 1 | 4 | |
| Jumping jacks | 1 | 4 | |
| Grapevine | 1 | 2ea | |
| In-in-out-out | 1 | 2ea | |
| Lateral In-in-out-out | 1 | 2ea | |
| 90 Degree pivots | 1 | 4 | |
| Fight shuffle | 1 | 2ea | |
| Lateral 2in-2out | 1 | 2ea | |
| Mobility | |||
| Knee drivers | 2 | 10ea | |
| Wall slides | 2 | 10 | |
| Mod. Froggies | 2 | 10 | |
| Foam roller “T” spine | 2 | 10 | – |
| Burpees | 1 | 14 | |
| You-Go-I-Go | |||
| A1- Dbl. KB swing to row | 3 | 15 | |
| A2- Froggies | 3 | 15 | |
| A3- Run | 3 | 1 building lap | |
| A4- Triceps dips | 3 | 15 | |
| A5- High plank jacks | 3 | 20 | |
| A6- Tire sledgehammer | 3 | 10ea | |
| A7- Lateral leaps | 3 | 10ea | 30″ |
| Burpees | 1 | 14 | |
| TABATA | |||
| B1-PVC OH squat | 4 | 20″ | 10″ |
| B2- Hot feet | 4 | 20″ | 10″ |
| Abs | |||
| C1- Hollow body hold | 3 | 30″ | |
| C2- Plank w/ lat. Toe tap | 3 | 10ea | |
| C3- Russian Twist | 3 | 15ea | 1′ |