| Exercise | Sets | Reps | Rest |
| SMR & Mobility | |||
| SMR Lats + Cat/cow | 1 | 30″ea+15 | |
| SMR quads + Komodo dragon | 1 | 60″+10ea | |
| SMR Adductors + Spiderman climb w/ thoracic rotation | 1 | 45″”ea+10ea | |
| SMR glutes + Ankle circles | 1 | 60″ea+10ea/10ea | |
| Hurricane | |||
| A1- Sled push killer | 3 | 1 | |
| A2- Decline Lying SL hip bridge | 3 | 12ea | |
| A3- DB press out | 3 | 12 | |
| A4- Froggies | 3 | 12 | – |
| B1- Sled push killer | 3 | 1 | |
| B2- Band squat to row | 3 | 12 | |
| B3- SA band chest press | 3 | 12ea | |
| B4- Box jump | 3 | 12 | – |
| C1- Sled push killer | 3 | 1 | |
| C2- Mini band SL hip extension | 3 | 12ea | |
| C3- Kneeling lat. Pulldown | 3 | 12 | |
| C4- Full KB raise | 3 | 12 | – |
| Abs | |||
| T plank | 3 | 10ea | |
| Band Paloff press | 3 | 10ea | |
| Penguins | 3 | 15ea | 60″ |