| Exercise | Sets | Reps | Rest |
| Ladder drills | |||
| Quick feet | 1 | 4 | |
| Lateral quick feet | 1 | 2ea | |
| SL hops | 1 | 2ea | |
| Lateral SL hops | 1 | 2ea | |
| Foam roller “T” spine | 1 | 15 | |
| Foam roller snow angels | 1 | 15 | |
| Ickey shuffle | 1 | 4 | |
| Muhammad Ali’s | 1 | 2ea | |
| Zig-zag hops | 1 | 4 | |
| 2 in-2 out (feet stay together) | 1 | 4 | |
| Modified froggies | 1 | 10 | |
| Side-to-side head tilt (be slow and careful!!!) | 1 | 10ea | |
| KB Complex: You-go-I-go | |||
| A1- KB upright row (both hands on 1 KB) | 4 | 10 | |
| KB Goblet clean | 4 | 10 | |
| KB Goblet squat | 4 | 10 | |
| KB Bent-over row (both hands on 1 KB) | 4 | 10 | wait for partner |
| *Partner 1 goes through all exercises, then P2 goes* | |||
| AMRAP | |||
| B1- KB sumo deadlift | 10 minutes | 10 | |
| B2- Band biceps curl | 10 | ||
| B3- Squat jump | 10 | ||
| B4- High pledge plank | 10ea | – | |
| C1- Alt. Reverse lunge | 7 minutes | 10ea | |
| C2- Band chest flies | 10 | ||
| C3- KB swing | 10 | – | |
| D1- Jam ball slams | 4 minutes | 10 | |
| D2- SA waiter walk | 1 length EACH | – | |
| E1- Sprint around building (OR row) continuously | 2 minutes | go fast! | – |
| STRETCH | |||