| Exercise | Sets | Reps | Rest |
| Warm Up – (2 SETS) | |||
| 2L Jog + 5ea Bird dog + 5ea Bottom squat w/ thoracic rotation | |||
| 2L Jog + 10 Tabletop to Bear + 5ea Spiderman climb | |||
| 2L Jog + 5ea Tall kneeing walk-up + 5F/5B 2-arm big shoulder circles | |||
| 2L Jog + 5 Downward dog push-ups + 5ea Side/side head turn | – | ||
| HURRICANE | |||
| A1- Sled push killer | 3 | 1 | |
| A2- 1KB Lateral Lunge | 3 | 15ea | |
| A3- MB slams | 3 | 15 | |
| A4- Band underhand row | 3 | 15 | – |
| B1- Sled push killer | 3 | 1 | |
| B2- DB RDL | 3 | 15 | |
| B3- Lateral leaps | 3 | 15ea | |
| B4- Monster band shoulder press | 3 | 15 | – |
| C1- Sled push killer | 3 | 1 | |
| C2- 1KB sumo deadlift | 3 | 15 | |
| C3- “X” hops | 3 | 15 | |
| C4- Push-ups | 3 | 15 | – |
| Abs | |||
| A1- Lying ab brace | 3 | 20″ | |
| A2- KB windmill | 3 | 8ea | |
| A3- Plank w/ finger tap | 3 | 10ea | 60″ |