| Exercise | Sets | Reps | Rest |
| Line Drills + Mobility | |||
| 1&4 (single leg- right) | 1 | 20″ | |
| 1&4 (SL- left) | 1 | 20″ | |
| Shin box to kneel | 1 | 10ea | |
| 2&3 (SL -right) | 1 | 20″ | |
| 2&3 (SL- left) | 1 | 20″ | |
| Bottoms squat w/ thoracic rotation | 1 | 10ea | |
| 1,2,3,4 | 1 | 30″ | |
| 2,1,4,3 | 1 | 30″ | |
| Komodo dragon | 1 | 10ea | |
| LAX ball arch smash | 1 | 60″ea | |
| 3′ on/ 2′ off | |||
| A1- Goblet lateral lunge | 3 | 12ea | |
| A2- American KB swing | 3 | 10 | |
| A3- 1/2 kneeling band chest press | 3 | 20 | |
| A4- Singles | 3 | until time | 2′ |
| Pacer | |||
| A1- Bike sprint (Pacer) | 4 | 6 cals | |
| A2- Sit-outs | 4 | ||
| A3- Box jumps | 4 | ||
| A4- Shuffle, turf width | 4 | ||
| A5- Heavy DB OH hold | 4 | 30″ | |
| Abs | |||
| Paloff hold | 3to4 | 30″ea | |
| Bosu or SB plank w/ alt. knee tuck | 3to4 | 12ea | 60″ |