| Exercise | Sets | Reps | Rest |
| Activation | |||
| Walking sled push | 3 | 1 lap | |
| Band upright row | 3 | 15 | |
| Inch worm | 3 | 5 | |
| Lying SL hip bridge | 3 | 10ea | |
| High “T” plank | 3 | 5ea | – |
| Mobility | |||
| Ankle circles | 2 | 10ea/10ea | |
| Foam Roller snow angels | 2 | 10 | |
| Foam Roller “T” spine | 2 | 10 | |
| Fire hydrants | 2 | 10ea/10ea | – |
| Hurricane | |||
| A1- TM sprint @ 10% incline | 3 | 30″ | |
| A2- SL RDL to OH press | 3 | 10ea | |
| A3- “X” hops | 3 | 10 | |
| A4- High pledge plank | 3 | 10ea | – |
| B1- TM sprint @ 10% incline | 3 | 30″ | |
| B2- SB hami curl | 3 | 15 | |
| B3- Hop-ups | 3 | 15 | |
| B4- Knee grabs | 3 | 15 | – |
| C1- TM sprint @ 10% incline | 3 | 30″ | |
| C2- Goblet 1-1/4 squat | 3 | 15 | |
| C3- KB American swings | 3 | 10 | |
| C4- Plank w/ opp. Hip tap | 3 | 10ea | – |
| Ladder (if time/need something extra) | |||
| D1- Mtn. climbers | 4 | 30″/25″/20″/15″ | |
| D2- DB triceps extension | 4 | 30″/25″/20″/15″ | |
| D3- BW squat | 4 | 30″/25″/20″/15″ | 1′ |