| Exercise | Sets | Reps | Rest |
| Warm up: You-go-I-go | |||
| Walking Sled push | 2 | 2 lengths | |
| Band external shoulder rotation | 2 | 10ea | |
| Goblet Alt. Reverse lunge | 2 | 10ea | |
| Squat jumps | 2 | 15 | |
| MB chest pass | 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 (go out the front door, come in the back) | 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 | – |
| METCON | |||
| Full Turkish get-up | 1ea | ||
| Froggies | 20/18/16/14/12/10/8/6/4/2 | ||
| **Get as far as you can with time left** |