| Exercise | Sets | Reps | Rest |
| Ladder drills | |||
| Quick feet | 2ea | ||
| Lateral quick feel | 2ea | ||
| Lateral 2-leg hops | 2ea | ||
| Muhammad Ali’s | 2ea | ||
| Bottom squat with thoracic rotation | 10ea | ||
| “L” stretch | 10ea | ||
| 2-leg zig-zag hops | 4 | ||
| 2-leg Lat. Zig-zag hops | 2ea | ||
| Single leg zig-zag hops | 2ea | ||
| Icky shuffle | 4 | ||
| Ankle circles | 10eaCW/10eaCCW | ||
| Quadruped 90 degree hip Abduction | 10ea | ||
| EMOM | |||
| M1- DB hang clean | 5 | 12 | |
| M2- Donkey kicks + triceps dips | 5 | 20+15 | |
| M3- Tire sledgehammer | 5 | 10ea | |
| M4- Mtn. climbers + BW squats | 5 | 15ea+20 | |
| M5- Battle rope waves + BR sled row+ Sled push | 5 | 10+1L+1L | 1′ |
| Ladder | |||
| A1- Run | 100M | ||
| A2- KB windmill | 1ea/2ea/3ea… | ||
| A3- Jump rope | 10/20/30/40… | ||
| A4- High plank w/ sliding arm reach | 2ea/4ea/6ea/… | ||
| A5- MB lateral throw | 1ea/2ea/3ea… | ||
| A6- AB snails | 1/2/3/4… | ||
| *With remaining time, get as far up the ladder as you can.* | |||