| Exercise | Sets | Reps | Rest |
| Ladder drills | |||
| Forward hops | 1 | 4 | |
| Lateral hops | 1 | 2ea | |
| Jumping jacks | 1 | 4 | |
| 2in-2out lateral | 1 | 2ea | |
| Icky shuffle | 1 | 4 | |
| zig-zag hops | 1 | 4 | |
| lateral zig-zag hops | 1 | 2ea | |
| Mobility | |||
| Ankle walk | 1 | 10ea | |
| 3-way band pull | 1 | 10ea | |
| Sit-to-stand | 1 | 15 | |
| Cat/cow | 1 | 15 | – |
| MET CON | |||
| A1- Cardio (TM, bike, row, ellipti-stair) | 10 | 30″ | |
| A2- Goblet squat | 10 | 8 | |
| A3- DB press-out | 10 | 7 | |
| A4- Knee grabs | 10 | 6 | as needed |
| AMRAP, w/ time left | |||
| Decline SL hip bridge | 15ea | ||
| Bosu up-up-down-down | 10ea | ||
| TRX biceps curl | 15 | ||
| Hollow body hold | 20″ | ||
| SL F/B line hops | 15ea/15ea | ||
| Sled push | 2L | ||
| Plank w/ lat. Toe tap | 10ea | as needed |