The following are exercises used in this workout:

1. 4-Cone Shuffle
2. 4-Cone Shuffle w/ Pass
3. 4-Cone X Pattern
4. 5/10/5 Forward/Back
5. 5/10/5 Shuffle
6. 5/10/5 Sprint
7. All Direct
8. Bag Combo
9. Bag Forward/Back
10. Bag Shuffle
11. Forward Bag Jump
12. In/Out Ladder Step
13. Ladder 180 Degree Pivot
14. Ladder 90 Degree Pivot
15. Ladder Weave
16. Ladder Weave Hop
17. Lateral Bag Chop
18. Lateral Ladder Weave Hop
19. Mirror Shuffle w/ Pass
20. Plus Drill
21. Pro Shuttle
22. Pro Shuttle +2 yds
23. Single Bag Jump
24. Single-Leg Ladder In/Out
25. Slalom Ladder Jump
26. Slalom Ladder Step
27. Sprint/Backpedal
28. Sprint/Breakdown
29. Sprint/Shuffle/Backpedal/Shuffle/Sprint Direct
30. Staggered Bag Forward/Back
31. T-Drill
32. Z Run
33. Z Run and Duck