| Exercise | Sets | Reps | Rest |
| SMR & Mobility | |||
| SMR IT bands + Foam roller snow angels | 1 | 45″ea+15 | |
| SMR back + Foam roller T spine | 1 | 60″+15 | |
| SMR glutes + Table top to tripod | 1 | 60″ea+8ea | |
| SMR shins + Neck circles (SLOW) | 1 | 60″+3ea | |
| Activation | |||
| Monster band upright row | 3 | 30″ | |
| Wall sit | 3 | 30″ | |
| Hot feet | 3 | 20″ | – |
| Hurricane | |||
| A1- Rower sprint | 3 | 180M | |
| A2- KB dead walk | 3 | 15ea | |
| A3- DB hang clean | 3 | 15 | |
| A4- Band chest press | 3 | 20 | – |
| B1- Rower sprint | 3 | 200M | |
| B2- KB sumo deadlift | 3 | 15 | |
| B3- High knees | 3 | 20ea | |
| B4- Band triceps push down | 3 | 20 | – |
| C1- Rower sprint | 3 | 220M | |
| C2- Slide board hami curl | 3 | 15 | |
| C3- 1KB high pull | 3 | 15 | |
| C4- DB scap raise | 3 | 20 | – |
| Abs | |||
| Knee grabs | 3 | 12 | |
| Side plank | 3 | 30″ea | |
| Spiderman plank | 3 | 10ea | 60″ |