| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Foam roller snow angels | 2 | 15 | |
| Foam roller “T” spine | 2 | 15 | |
| Open-the-gate | 2 | 1L | |
| Ankle walk | 2 | 1L | – |
| Activation | |||
| Jump rope | 2 | 40 | |
| Lying SL hip bridge | 2 | 10ea | |
| Band External shoulder rotation | 2 | 10ea | |
| Monster band Quadruped kick-back | 2 | 10ea | |
| Band internal shoulder rotation | 2 | 10ea | – |
| Hurricane (rest for 1-2 min. after all 3 sets of each circuit are complete) | |||
| A1- Calorie Row | 3 | 11 Cal. | |
| A2- SL RDL | 3 | 10ea | |
| A3- Jumping jacks | 3 | 20 | |
| A4- Band chest flies | 3 | 15 | – |
| B1- Calorie Row | 3 | 10 Cal. | |
| B2- SB decline lying hip bridge | 3 | 15 | |
| B3- KB Goblet clean | 3 | 10 | |
| B4- Tall kneeling Band SA lat. Pulldown | 3 | 10ea | – |
| C1- Calorie Row | 3 | 9 Cal. | |
| C2- KB sumo deadlift | 3 | 15 | |
| C3- High knees | 3 | 15ea | |
| C4- Band triceps pullback | 3 | 15 | – |
| Abs | |||
| High Pledge plank | 3 | 10ea | |
| SB dead bug | 3 | 10ea | |
| High “T” plank | 3 | 10ea | 60″ |