| Exercise | Sets | Reps | Rest |
| Line drills (1,2,3,4) | |||
| 1&2 | 1 | 10ea | |
| Calf raises | 1 | 15 | |
| Knee drivers | 1 | 10ea | |
| 1&3 | 1 | 10ea | |
| BW squat | 1 | 15 | |
| Mod. Froggies | 1 | 10ea | |
| 1,2,4 | 1 | 10ea | |
| Clam shells | 1 | 10ea | |
| Bottom squat w/ thoracic rotation | 1 | 10ea | |
| 2,1,3 | 1 | 10ea | |
| Lying hip bridge | 1 | 10ea | |
| External Shoulder rotation at 90 degree abduction | 1 | 10ea | |
| 1,2,3,4 | 1 | 10 | |
| Band row | 1 | 15 | |
| Neck circles | 1 | 5ea | |
| 2,1,4,3 | 1 | 10 | |
| Band shoulder press | 1 | 15 | |
| Foam roller snow angels | 1 | 10ea | |
| Ladder | |||
| A1- BB snatch (light) | 10…1 | ||
| A2- Froggies | 10…1 | minimal | |
| **2 minute rest, after completing ladder** | |||
| METCON | |||
| B1- 15 Band face pulls + KB swing w/ broad jump, until end | 4 | 60″ | |
| B2- 10 MB squat to wood chops + Jump rope, until end | 4 | 60″ | 60″ |
| C1- 5ea Alt. lateral lunge w/ OH press + Jumping jacks | 4 | 60″ | |
| C2- 15 triceps pullback + Bosu on-offs, until end | 4 | 60″ | 60″ |
| Abs | |||
| D1- Roll-to-elbow | 3 | 10ea | |
| D2- Paloff press | 3 | 10ea | 45″ |