| Exercise | Sets | Reps | Rest |
| Ladder drills | |||
| High knees (1 foot ea. box) | 1 | 4 | |
| In-in-out-out | 1 | 2ea | |
| Lat. In-in-out-out | 1 | 2ea | |
| 2 in-2-out | 1 | 4 | |
| 2in-2out lateral | 1 | 2ea | |
| 90 degree pivots | 1 | 4 | |
| Grapevine | 1 | 2ea | |
| Fight shuffle | 1 | 2ea | |
| Stretch | |||
| Calf stretch | 1 | 60″ea | |
| Wide knee Child’s pose w/ shoulder stretch | 1 | 45″ea | |
| Circuits | |||
| A1- Battle rope- alt. mini waves | 4 | 15″ | |
| A2- Toe touches | 4 | 20ea | |
| A3- 1KB OH press | 4 | 15 | |
| A4- Step-ups | 4 | 10ea | |
| A5- SB body saw | 4 | 15 | 1′ |
| B1- Battle rope- side-to-side waves (hands together) | 4 | 15″ | |
| B2- KB RDL | 4 | 15 | |
| B3- Froggies | 4 | 15 | |
| B4- Band face pulls | 4 | 15 | |
| B5- SB plank w/ alt. knee tuck | 4 | 10ea | 1′ |