| Exercise | Sets | Reps | Rest |
| Ladder Drills + Mobility | |||
| Quick feet | 1 | 2ea | |
| Lateral quick feet | 1 | 2ea | |
| Spiderman climb w/ thoracic rotation | 1 | 8ea | |
| Skier hops | 1 | 4 | |
| Backward icky shuffle | 1 | 4 | |
| Komodo dragon | 1 | 10ea | |
| 90 degree pivots | 1 | 4 | |
| Muhammad Ali’s | 1 | 2ea | |
| Inch worm + downward dog | 1 | 10 | |
| Fight shuffle | 1 | 2ea | |
| Lateral zig-zag hops | 1 | 2ea | |
| Seated ankle circles | 1 | 5ea/5ea | |
| Tabata #1 | |||
| A1- SA DB clean + reverse lunge (left) | 4 | 20″ | 10″ |
| A2- SA DB clean + reverse lunge (right) | 4 | 20″ | 10″ |
| EMOM | |||
| M1- Lateral Bounds | 4 | 4L | |
| M2- KB RDL to Goblet Clean to OH press | 4 | 15 | |
| M3- Slide board reverse lunge | 4 | 8ea | |
| M4- Bosu up-up-down-down + Jam ball slams | 4 | 15+5 | |
| M5- TRX UH row + TRX Kneeling fall-outs | 4 | 5+10 | – |
| Tabata #2 | |||
| B1- Singles | 8 | 10″ | 10″ |
| Abs | |||
| High plank w/ alt. knee tuck | 4 | 10ea | |
| Stir the pot | 4 | 10ea | 30″ |