| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Knee drivers | 1 | 10ea | |
| SA big shoulder circles | 1 | 8ea/8ea | |
| Bent-over thoracic rotation | 1 | 10ea | |
| Spiderman climb | 1 | 10ea | – |
| Activation | |||
| PVC RDL | 3 | 10 | |
| Plate OH hold | 3 | 30″ | |
| Singles | 3 | 40 | – |
| Hurricane | |||
| A1- Sled push killer | 3 | 1 | |
| A2- SB marching hip bridge | 3 | 10ea | |
| A3- MB lateral throw | 3 | 12ea | |
| A4- Band rear delt. Flies | 3 | 15 | – |
| B1- Sled push killer | 3 | 1 | |
| B2- KB sumo DL | 3 | 15 | |
| B3- Mtn. climbers | 3 | 20ea | |
| B4- 1/2 kneeling SA lat. Pulldown | 3 | 15ea | – |
| C1- Sled push killer | 3 | 1 | |
| C2- Goblet 1-1/4 squat | 3 | 15 | |
| C3- KB swing | 3 | 15 | |
| C4- DB press out | 3 | 15 | – |
| Abs | |||
| Side plank | 3 | 30″ | |
| Plank | 3 | 30″ | |
| Side plank | 3 | 30″ | 60″ |
*sled push killer = push the sled to a cone, run to end of turf and back to sled, push to next cone, repeat.