| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Foam roller T spine | 1 | 15 | |
| Foam roller snow angels | 1 | 15 | |
| Ankle circles | 1 | 10ea/10ea | |
| Infant squat | 1 | 10 | – |
| Partner MB W.U. | |||
| MB UH toss | 3 | 5 | |
| MB lateral toss | 3 | 5ea | |
| MB slams | 3 | 5 | – |
| Hurricane | |||
| A1- Run | 3 | 100M | |
| A2- Mini band SL hip extension | 3 | 15ea | |
| A3- KB goblet clean | 3 | 15 | |
| A4- DB press out | 3 | 15 | – |
| B1- Run | 3 | 100M | |
| B2- KB good morning | 3 | 15 | |
| B3- SL F/B line hops | 3 | 20ea | |
| B4- Band chest flies | 3 | 15 | – |
| C1- Run | 3 | 100M | |
| C2- SA hammer squat | 3 | 10ea | |
| C3- X hops | 3 | 15 | |
| C4- SA TRX row | 3 | 12ea | – |
| Abs | |||
| SB body saw | 3 | 12 | |
| Penguins | 3 | 15ea | |
| Plank w/ hip tao | 3 | 10ea | 60″ |