| Exercise | Sets | Reps | Rest |
| SMR & Mobility | |||
| SMR back + Bottom squat w/ thoracic rotation | 1 | 60″+10ea | |
| SMR Hamis + Fire hydrants | 1 | 60″ea+10ea/10ea | |
| SMR IT band + Egyptians | 1 | 60″Ea+10ea | |
| SMR shins + LAX ball arch smash | 1 | 60″+60″ea | – |
| Hurricane | |||
| A1- Run | 3 | 1/2 building | |
| A2- Mini band SL hip extension | 3 | 15ea | |
| A3- Alt. SA band chest press | 3 | 15ea | |
| A4- TRX SL squat jump | 3 | 10ea | – |
| B1- Run | 3 | 1/2 building | |
| B2- SA DB squat to shoulder press | 3 | 10ea | |
| B3- Band face pull | 3 | 20 | |
| B4- Bosu skier jumps | 3 | 15ea | – |
| C1- Run | 3 | 1/2 building | |
| C2- SB hami curl | 3 | 15 | |
| C3- Band triceps pullback | 3 | 15 | |
| C4- American KB swing | 3 | 15 | – |
| Abs | |||
| SB stir the pot | 3 | 10ea | |
| Side plank | 3 | 30″ea | |
| Plate OH walk | 3 | 100M | 45″ |