| Exercise | Sets | Reps | Rest |
| SMR + Mobility | |||
| SMR quads + Spiderman climb | 1 | 60″+10ea | |
| SMR hamis + Knee drivers | 1 | 45″ea+ 12ea | |
| SMR back + Bent-over thoracic rotation | 1 | 60″+10ea | |
| SMR calves + SA big shoulder circles (F/B) | 1 | 45″ea+5ea/5ea | |
| Activation | |||
| Plate running drill | 3 | 15ea | |
| 3-way band pull | 3 | 8ea | |
| SL calve raise | 3 | 10ea | – |
| Hurricane | |||
| A1- Run | 3 | 100M | |
| A2- DB scap raise | 3 | 15 | |
| A3- Power step-ups | 3 | 10ea | |
| A4- DB/KB RDL | 3 | 12 | – |
| B1- Run | 3 | 100M | |
| B2- Band face pulls | 3 | 15 | |
| B3- SA KB clean | 3 | 10ea | |
| B4- Lateral band walk | 3 | 20ea | – |
| C1- Run | 3 | 100M | |
| C2- Kneeling SA band chest press | 3 | 15ea | |
| C3- Toe touches | 3 | 15ea | |
| C4- SB hami curl | 3 | 12 | – |
| Abs | |||
| Lying flutter kicks | 3 | 20ea | |
| Plank w/ finger tap | 3 | 10ea | |
| Dead bug | 3 | 10ea | 60″ |