| Exercise | Sets | Reps | Rest |
| SMR & Mobility | |||
| SMR calves + Ankle walk | 1 | 45″ea+10ea | |
| SMR Glutes + Foam roller snow angels | 1 | 60″ea+15 | |
| SMR back+ Foam roller T spine | 1 | 60″+15 | |
| SMR IT band+ Fire hydrants | 1 | 60″ea+8ea/8ea | – |
| Activation | |||
| Lying hip bridge | 2 | 10 | |
| Band ext. shoulder rotation | 2 | 10ea | |
| Farmer walk | 2 | 2L | – |
| Hurricane | |||
| A1- Sled push + Sled drag | 3 | 1L+1L | |
| A2- 1/2 kneeling band chest flies | 3 | 15 | |
| A3- TRX squat jumps | 3 | 15 | |
| A4- Lateral band walk | 3 | 15ea | – |
| B1- Sled push + sled drag | 3 | 1L+1L | |
| B2- Kneeling band face pulls | 3 | 15 | |
| B3- MB slams | 3 | 15 | |
| B4- SB hami curl | 3 | 15 | – |
| C1- Sled push + sled drag | 3 | 1L+1L | |
| C2- Plate OH hold | 3 | 40″ | |
| C3- MB chest pass | 3 | 40 | |
| C4- Mnstr. Band quadruped SL kick-back | 3 | 15ea | – |
| Abs | |||
| Plank w/ lat. Toe tap | 3 | 10ea | |
| Bird dog | 3 | 10ea | |
| Russian twist | 3 | 15ea | 60″ |