| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Seated ankle circles | 1 | 5ea/5ea | |
| Spiderman climb | 1 | 10ea | |
| 1/2 kneeling thoracic rotation | 1 | 10ea | |
| Bent-over I’s, Y’s and T’s | 1 | 10ea | |
| Activation | |||
| Mini band clam shells | 3 | 15ea | |
| Scap pull-ups | 3 | 10 | |
| Lateral line hops | 3 | 20ea | – |
| Hurricane | |||
| A1- Rower sprint | 3 | 115 | |
| A2- Lateral band walk | 3 | 15ea | |
| A3- Froggies | 3 | 15 | |
| A4- Kneeling band lat. Pulldown | 3 | 15 | – |
| B1- Rower sprint | 3 | 135 | |
| B2- SB hami curl | 3 | 15 | |
| B3- SL lateral line hops | 3 | 10ea/10ea | |
| B4- DB OH hold | 3 | 30″ | – |
| C1- Rower sprint | 3 | 155 | |
| C2- MB squat to wood chop | 3 | 15 | |
| C3- Same side lunge jumps | 3 | 10ea | |
| C4- Lying MB chest pass | 3 | 20 | – |
| Abs | |||
| SB dead bug | 3 | 10ea | |
| V sit | 3 | 40″ | |
| 1/2 kneeling KB windmill | 3 | 8ea | 60″ |