| Exercise | Sets | Reps | Rest |
| Ladder drills | |||
| Muhammad Ali’s | 2ea | ||
| 2 in-2 out | 4 | ||
| 2 in- 2 out lateral | 2ea | ||
| Grapevine | 2ea | ||
| Fight shuffle | 2ea | ||
| Skiers | 4 | ||
| Hop-scotch | 4 | ||
| Stretch | |||
| Calves | 45″ea | ||
| Mobility | |||
| Quadruped thoracic rotation | 1 | 10ea | |
| Side-lying shoulder arc | 1 | 10ea | |
| Sit-to-stand | 1 | 10 | |
| Ladder: 9 to 5 | |||
| A1- MB slams + Froggies | 9 | 9+9 | |
| B1- Band row + Lateral leaps | 8 | 8/8ea | |
| C1- MB lateral throw + “X” hops | 7 | 7ea/7 | |
| D1- Lunge jumps + BW squats | 6 | 6ea/6 | |
| E1- Lateral band walk + SA KB swing to row | 5 | 5ea/5ea | as needed |
| Abs | |||
| F1- High pledge plank | 2 | 10ea | |
| F2- Russian twist | 2 | 15ea | |
| F3- Band Paloff press | 2 | 10ea | 1′ |