| Exercise | Sets | Reps | Rest |
| Warm-up | |||
| Walking Sled push | 3 | 2′ | |
| MB goblet squats | 3 | 10 | |
| MB alt. push-ups | 3 | 5ea | |
| MB slams | 3 | 10 | |
| Foam Roll- 5 minutes | |||
| Mobility | |||
| Side lying shoulder floor trace | 10ea | ||
| Fire hydrants | 10F/10B Each side | ||
| Ankle windshield wipers | 10ea/10ea | ||
| High plank w/ thoracic rotation | 10ea | ||
| Hurricane | |||
| A1- Sled push killer | 3 | 1 | |
| A2- Wall ball | 3 | 10 | |
| A3- Seal jacks | 3 | 15 | |
| A4- Band chest press | 3 | 15 | minimal |
| B1- Sled push killer | 3 | 1 | |
| B2- MB Reverse OH throws | 3 | 10 | |
| B3- Froggies | 3 | 15 | |
| B4- Boxer halo | 3 | 5ea | minimal |
| C1- Sled push killer | 3 | 1 | |
| C2- MB lateral throws | 3 | 10ea | |
| C3- Bosu skier jumps | 3 | 10ea | |
| C4- Tall kneeling band lat. Pulldown | 3 | 15 | minimal |
| Abs | |||
| D1- Plank w/ hip tap | 3 | 10ea | |
| D2- Lateral band chop | 3 | 10ea | |
| D3- SB roll-out | 3 | 12 | 1′ |