| Exercise | Sets | Reps | Rest |
| SMR & Mobility | |||
| SMR quads + PVC pass-through | 1 | 60″+ 10 | |
| SMR hamis + Mod. Froggies | 1 | 60″ea+ 5ea | |
| SMR back + Cat/cow | 1 | 60″+ 15 | |
| SMR Adductors + Ankle circles | 1 | 60″ea+ 10ea/10ea | – |
| Activation | |||
| Shin box | 2 | 5ea | |
| Bird dog | 2 | 5ea | |
| Band chest press | 2 | 10 | |
| Lateral band walk | 2 | 10ea | |
| Band squat | 2 | 10 | – |
| HURRICANE | |||
| A1- Heavy sled Forward drag or push (depending on class size) | 3 | 1L | |
| A2- Alt. MB push-ups | 3 | 8ea | |
| A3- Tall kneeling walk-up | 3 | 5ea | |
| A4- KB swing | 3 | 15 | – |
| B1- Heavy Sled Reverse drag | 3 | 1L | |
| B2- Band SA row | 3 | 15ea | |
| B3- Mtn. climbers | 3 | 25ea | |
| B4- Triceps dips | 3 | 15 | – |
| C1- Heavy Sled Forward drag or push (“””) | 3 | 1L | |
| C2- Seal jacks | 3 | 20 | |
| C3- SL RDL w/ OH press | 3 | 8ea | |
| C4- Lateral leaps | 3 | 10ea | – |
| Abs | |||
| Plank w/ opp. Hip tap | 1 | 20″ | |
| SB hand-off | 1 | 20″ | |
| Plank w/ alt. SL raise | 1 | 20″ | 60″ |