| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Quadruped 90 degree hip abduction | 1 | 10ea | |
| Dynamic front rack stretch | 1 | 10ea | |
| Bent-over thoracic rotation | 1 | 10ea | |
| Knee drivers | 1 | 10ea | |
| Activation | |||
| Monster band quadruped SL hip extension | 2 | 10ea | |
| Monster band Bent-over row | 2 | 10 | |
| Monster band squat | 2 | 10 | |
| Monster band chest press | 2 | 10 | – |
| Hurricane | |||
| A1- Sled push killer | 3 | 1 | |
| A2- DB/KB step-ups | 3 | 15ea | |
| A3- SL lateral line hops | 3 | 10ea/10ea | |
| A4- TRX push-ups | 3 | 15 | – |
| B1- Sled push killer | 3 | 1 | |
| B2- KB sumo deadlift | 3 | 15 | |
| B3- SA KB swing to row | 3 | 10ea | |
| B4- Triceps dips | 3 | 15 | – |
| C1- Sled push killer | 3 | 1 | |
| C2- Band squat to row | 3 | 15 | |
| C3- Full KB raise | 3 | 12 | |
| C4- Band UH row | 3 | 15 | – |
| Planksgiving | |||
| Side plank/ Toe rock plank/ Plank w/lat. Toe tap | 6 | 30″ | 15″ |