| Exercise | Sets | Reps | Rest |
| Mobility | |||
| LAX pec. Smash | 1 | 45″EA | |
| LAX ball foot smash | 1 | 60″EA | |
| LAX ball glute smash | 1 | 90″EA | |
| Quadruped thoracic rotation | 1 | 10ea | |
| Leg cradle | 1 | 10ea | |
| Ladder Drills | |||
| 2leg forward hops | 1 | 4 | |
| 2leg lateral hops | 1 | 2ea | |
| Lateral in-in-out-out | 1 | 2ea | |
| Fight shuffle | 1 | 2ea | |
| 2 forward/ 1 back | 1 | 4 | |
| Jumping jacks | 1 | 4 | |
| Hop scotch | 1 | 4 | |
| 90 degree pivots | 1 | 4 | – |
| Ladder Drop-off | |||
| A1- Jam ball underhand toss | 1L | ||
| A2- Dbl. knee tuck jump | 2 | ||
| A3- Burpees | 3 | ||
| A4- Boxer halo | 4ea | ||
| A5- Goblet Cossack squat | 5ea | ||
| A6- Push-ups | 6 | ||
| A7- DB squat jumps | 7 | ||
| A8- Band triceps pullback | 8 | ||
| A9- KB goblet clean | 9 | ||
| A10- Same side lunge jumps | 10ea | ||
| A11- Tall kneeling alt. SA lat. Pulldown | 11ea | ||
| A12- Sit-outs | 12ea | – | |
| (start at A12 and work up to A1, then start at A11 and work up to A1, etc.) | |||
| (a.k.a. 1 exercise is eliminated every set) | |||
| Abs | |||
| “V” sit w/ MB figure-8 | 3 | 30″ | |
| High plank macarena | 3 | 30″ | 45″ |