| Exercise | Sets | Reps | Rest |
| SMR & Activation | |||
| SMR adductors + Monster band good morning | 1 | 60″ea +20 | |
| SMR lats + Bent-over I’s, Y’s and T’s | 1 | 45″ea +10ea | |
| SMR hamis + High knees | 1 | 60″ea +25ea | |
| SMR calves + Jumping jacks | 1 | 60″ +25 | |
| Hurricane | |||
| A1- Rower sprint | 3 | 150M | |
| A2- Stagger stance KB good morning | 3 | 15ea | |
| A3- Broad jumps | 3 | 6 | |
| A4- Mod. Handstand hold | 3 | 20-30″ | – |
| B1- Rower sprint | 3 | 150M | |
| B2- Goblet 1-1/4 squat | 3 | 15 | |
| B3- Mtn. climbers | 3 | 25ea | |
| B4- 1/2 kneeling Band SA lat. Pulldown | 3 | 15ea | – |
| C1- Rower sprint | 3 | 150M | |
| C2- DB dbl. suitcase deadlift w/ biceps curl | 3 | 15 | |
| C3- MB lateral throw | 3 | 10ea | |
| C4- Kneeling band chest flies | 3 | 15 | – |
| Abs | |||
| High plank macarena | 3 | 3 | |
| Band paloff press | 3 | 15ea | |
| Lying flutter kicks | 3 | 25ea | 60″ |