| Exercise | Sets | Reps | Rest |
| Ladder drills | |||
| Quick feet | 1 | 4 lengths | |
| Lateral quick feet | 1 | 2 lengths each | |
| SL hops | 1 | 2 lengths each | |
| Icky shuffle | 1 | 2 lengths each | |
| jumping jacks | 1 | 4 lengths | |
| Fight shuffle | 1 | 2 lengths each | |
| Backward skiers | 1 | 4 lengths | |
| Muhammad Ali’s | 1 | 2 lengths each | |
| Smash & Stretch | |||
| BB adductor smash | 1 | 60″ea | |
| Pigeon pose | 1 | 60″ea | |
| BB calf smash | 1 | 60″ea | |
| Wall calf stretch | 1 | 60″ea | |
| Hurricane | |||
| A1- Rower sprint | 3 | 30″ | |
| A2- TRX row | 3 | 15 | |
| A3- Full KB raise | 3 | 10 | |
| A4- “X” hops | 3 | 10 | minimal |
| B1- Rower sprint | 3 | 30″ | |
| B2- Boxer halo | 3 | 7ea | |
| B3- KB goblet clean | 3 | 10 | |
| B4- Hop-ups | 3 | 15 | minimal |
| C1- Rower sprint | 3 | 30″ | |
| C2- Band triceps pullback | 3 | 15 | |
| C3- KB high pull | 3 | 10 | |
| C4- Lateral leaps | 3 | 10ea | minimal |
| Abs | |||
| D1- “V” sit | 3 | 30″ | |
| D2- Plank w/ lat. Toe tap | 3 | 10ea | |
| D3- Lying flutter kicks | 3 | 20ea | 1′ |