| Exercise | Sets | Reps | Rest |
| Ladder Drills | |||
| Quick feet | 1 | 2ea | |
| Lateral quick feet | 1 | 2ea | |
| In-in-out-out | 1 | 2ea | |
| In-in-out-out lateral | 1 | 2ea | |
| Skier hops | 1 | 4 | |
| Muhammad Ali’s | 1 | 2ea | |
| Grapevine | 1 | 2ea | |
| Hop scotch | 1 | 4 | – |
| Mobility | |||
| LAX ball arch smash | 1 | 90″ea | |
| LAX ball pec smash | 1 | 60″ea | |
| Mod. Froggies | 1 | 5ea | |
| 1/2 kneeling thoracic rotation | 1 | 10ea | – |
| Upper body circuit | |||
| A1- BB inverted row | 4 | 15 | |
| A2- Band chest flies | 4 | 15 | |
| A3- Mod. Handstand hold | 4 | 30″ | |
| A4- SA KB snatch | 4 | 10ea | 60″ |
| Lower body Circuit | |||
| B1- Lateral band walk | 4 | 20ea | |
| B2- Kneeling banded hip ext. | 4 | 20 | |
| B3- Lateral bound | 4 | 2L | |
| B4- KB swing w/ broad jump | 4 | 10 | 60″ |
| Tabata #1 | |||
| C1- Singles | 4 | 20″ | 10″ |
| C2- Alt. tall kneeling walk-up | 4 | 20″ | 10″ |
| Tabata #2 | |||
| D1- KB goblet clean +squat + OH press | 4 | 20″ | 10″ |
| D2- High plank jacks | 4 | 20″ | 10″ |
| Max. plank hold | |||
| Stretch |