| Exercise | Sets | Reps | Rest |
| SMR & Mobility | |||
| SMR quads + Ankle circles | 1 | 60″+10ea/10ea | |
| SMR glutes + Wall slides | 1 | 60″ea+15 | |
| SMR back + Sit-to-stand | 1 | 60″+10 | |
| SMR Adductors + Cat/cow | 1 | 45″ea+15 | – |
| Activation | |||
| PVC RDL | 2 | 30″ | |
| Band row | 2 | 30″ | |
| Band upright row | 2 | 30″ | |
| Hot feet | 2 | 20″ | – |
| Hurricane | |||
| A1- Rower | 3 | 250M | |
| A2- DB squat to wood chop | 3 | 15 | |
| A3-High knees | 3 | 15ea | |
| A4- Band triceps push-down | 3 | 15 | – |
| B1- Rower | 3 | 200M | |
| B2- DB RDL | 3 | 15 | |
| B3- SA KB high pull | 3 | 10ea | |
| B4- Tall kneeling chest press | 3 | 15 | – |
| C1- Rower | 3 | 150M | |
| C2- Mini band SL hip extension | 3 | 15ea | |
| C3- Hop-ups | 3 | 20 | |
| C4- DB frontal raise | 3 | 15 | – |