| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Wall slides | 1 | 15 | |
| Knee drivers | 1 | 10ea | |
| Quadruped throacic rotation | 1 | 10ea | |
| Shin box | 1 | 10ea | – |
| Monster band W.U. | |||
| Squat | 2 | 8 | |
| Shoulder press | 2 | 8 | |
| RDL | 2 | 8 | |
| Bent-over row | 2 | 8 | – |
| Hurricane | |||
| A1- Rower | 3 | 175M | |
| A2- SL RDL | 3 | 12ea | |
| A3- Box jumps | 3 | 12 | |
| A4- Kneeling DB pullover | 3 | 12 | – |
| B1- Rower | 3 | 175M | |
| B2- DB thrusters | 3 | 12 | |
| B3- Wide outs | 3 | 25 | |
| B4- TRX triceps extension | 3 | 12 | – |
| C1- Rower | 3 | 175M | |
| C2- SB hami curl | 3 | 12 | |
| C3- MB lateral throws | 3 | 12ea | |
| C4- Pull ups | 3 | 12 | – |
| Abs | |||
| High plank w/ KB pull-through | 3 | 10ea | |
| Side-lying hip extension | 3 | 10ea | |
| Plank w/ iso. SL raise | 3 | 20″ea | 60″ |