| Exercise | Sets | Reps | Rest |
| Warm up: You-go-I-go | |||
| Walking Sled push (moderate weight) | 2 | 2 lengths | |
| Band external shoulder rotation | 2 | 10ea | |
| Goblet Alt. Reverse lunge (light weight) | 2 | 10ea | |
| Squat jumps | 2 | 12 | |
| MB chest pass (use hard MB’s) | 2 | 40 | – |
| Mobility | |||
| Knee drivers | 1 | 10ea | |
| PVC pass-through | 1 | 15 | |
| LAX seated glute | 1 | 90″ea | |
| Quadruped thoracic rotation | 1 | 10ea | – |
| Hurricane | |||
| A1- Run | 3 | 1/2 the building | |
| A2- Band rear delt. Flies | 3 | 15 | |
| A3- SA DB snatch | 3 | 10ea | |
| A4- Spiderman plank | 3 | 10ea | – |
| B1- Run | 3 | 1/2 the building | |
| B2- Renegade row | 3 | 8ea | |
| B3- Lateral line hops | 3 | 20ea | |
| B4- SB body saw | 3 | 12 | – |
| C1- Run | 3 | 1/2 the building | |
| C2- DB scap raise | 3 | 15 | |
| C3- Mtn. climbers | 3 | 20ea | |
| C4- SB stir the pot | 3 | 10ea | – |