| Exercise | Sets | Reps | Rest |
| Warm-up (2-3 people per group) | |||
| Group 1: Fish game (4 mins) | 1 | ||
| Group 2: Mobility (4 mins.) | 1 | ||
| Group 3: 10-12% incline TM power walk (4 mins) | 1 | ||
| Group 4: Calf stretch 45″ea + Lying figure 4 stretch 45″ea | 1 | ||
| Hurricane | |||
| A1- Sled push | 3 | 2L | |
| A2- Goblet lateral lunge | 3 | 15ea | |
| A3- High plank jacks | 3 | 20 | |
| A4- Band OH triceps ext. | 3 | 15 | – |
| B1- Sled push | 3 | 2L | |
| B2- SB hami curl | 3 | 15 | |
| B3- Froggies | 3 | 15 | |
| B4- 1/2 kneeling SA DB shoulder press | 3 | 15ea | – |
| C1- Sled push | 3 | 2L | |
| C2- Wall sit | 3 | 45″ | |
| C3- Mtn. climbers | 3 | 20ea | |
| C4- Pull ups | 3 | 12 | – |
| Abs | |||
| Plank | 3 | 45″ | |
| Ab snails | 3 | 10 | |
| Penguins | 3 | 15ea | 60″ |