| Ladder Drills + mobility | |||
| SL hops | 1 | 2ea | |
| 2 in- 2 out | 1 | 4 | |
| 1/2 kneeling thoracic rotation | 1 | 10ea | |
| 2 in-2 out lateral | 1 | 2ea | |
| Icky shuffle | 1 | 4 | |
| L stretch | 1 | 10ea | |
| Muhammad Ali’s | 1 | 2ea | |
| 90 degree pivots | 1 | 4 | |
| Shin box to kneel | 1 | 5ea | |
| Skier hops | 1 | 4 | |
| Carioca/Grapevine | 1 | 2ea | |
| Knee drivers | 1 | 10ea | |
| Hurricane | |||
| A1- Singles | 3 | 100 | |
| A2- Standing alt. SA band lat. Pulldown | 3 | 15ea | |
| A3- KB sumo DL | 3 | 15 | |
| A4- MB UH throw | 3 | 10 | – |
| B1- Singles | 3 | 100 | |
| B2- DB scap raise | 3 | 15 | |
| B3- SB hami curl | 3 | 15 | |
| B4- MB lateral throw | 3 | 10ea | – |
| C1- Singles | 3 | 100 | |
| C2- Band chest flies | 3 | 15 | |
| C3- SL box squat | 3 | 10ea | |
| C4- Lying MB chest pass | 3 | 15 | – |
| Abs | |||
| D1- SA KB racked hold (left) | 4 | 60″/45″/30″/15″ | 60″/45″/30″/15″ |
| D2- SA KB racked hold (right) | 4 | 60″/45″/30″/15″ | 60″/45″/30″/15″ |