| Exercise | Sets | Reps | Rest |
| Ladder drills | |||
| Quick feet | 2ea | ||
| Jumping jacks | 4 | ||
| 2 leg zig-zags | 4 | ||
| 2 leg lateral zig-zags | 2ea | ||
| SL forward hops | 2ea | ||
| Ickey shuffle | 4 | ||
| Backward ickey shuffle | 4 | ||
| Muhammad Ali’s | 2ea | ||
| Mobolity | |||
| Cat/cow | 15 | ||
| Spiderman climb | 10ea | ||
| Wall slides | 15 | ||
| Hurricane | |||
| A1- Rower | 3 | 200M | |
| A2- MB chest pass | 3 | 40 | |
| A3- 1/2 kneeling SA band lat. Pulldown | 3 | 12ea | |
| A4- High knees | 3 | 20ea | minimal |
| B1- Rower | 3 | 150M | |
| B2- MB OH throw | 3 | 10 | |
| B3- Band chest press | 3 | 15 | |
| B4- KB goblet clean | 3 | 15 | minimal |
| C1- Rower | 3 | 100M | |
| C2- MB lateral throw | 3 | 10ea | |
| C3- Band triceps pull-back | 3 | 15 | |
| C4- Squat jumps | 3 | 10 | minimal |
| Abs | |||
| D1- Band Paloff press | 3 | 20″ea | |
| D2- Dead bug | 3 | 40″ | |
| D3- Plank | 3 | 40″ | 1′ |