| Exercise | Sets | Reps | Rest |
| Ladder Drills | |||
| Forward quick feet | 1 | 2ea | |
| Lateral quick feet | 1 | 2ea | |
| Backward quick feet | 1 | 2ea | |
| Out-out-in-in | 1 | 2ea | |
| Lateral out-out-in-in | 1 | 2ea | |
| 2 fwd./1 back | 1 | 4 | |
| Muhammad Ali’s | 1 | 2ea | |
| 90 degree pivots | 1 | 4 | – |
| Mobility | |||
| Knee drivers | 1 | 10ea | |
| Downward dog to cobra | 1 | 15 | |
| Quadruped straight let hip abduction | 1 | 10ea | |
| Scaption, from toes | 1 | 15 | – |
| 2′ on/1′ off | |||
| A1- 15 RDL + 5 Dbl. knee tuck jumps + Traveling Plate OH lunge, until time | 3 | 2′ | 1′ |
| B1- 12 Downward dog push-ups + 20 speed rows + Shuffle, until time | 3 | 2′ | 1′ |
| MET CON | |||
| C1- TM sprint | 5 | 60″/50″/40″/30″/20″ | |
| C2- High plank w/ KB pull-through | 5 | 60″/50″/40″/30″/20″ | |
| C3- Rower sprint | 5 | 60″/50″/40″/30″/20″ | |
| C4- BW Dead bug | 5 | 60″/50″/40″/30″/20″ | 1′ |