| Exercise | Sets | Reps | Rest |
| Mobility | |||
| LAX ball arch smash | 1 | 60″ea | |
| LAX ball pec smash | 1 | 60″ea | |
| Sit to stand | 1 | 15 | |
| Cat/cow | 1 | 15 | – |
| Activation | |||
| Clam shells (left) | 3 | 20″ | 10″ |
| Clam shells (right) | 3 | 20″ | 10″ |
| Band pull aparts | 3 | 20″ | 10″ |
| Jumping jacks | 3 | 20″ | 10″ |
| Hurricane | |||
| A1- Run | 3 | 100M | |
| A2- Lateral band walk | 3 | 15ea | |
| A3- MB UH throw | 3 | 12 | |
| A4- DB scap raise | 3 | 15 | – |
| B1- Run | 3 | 200M | |
| B2- Goblet squat | 3 | 15 | |
| B3- SA KB clean | 3 | 12ea | |
| B4- SA band row | 3 | 15ea | – |
| C1- Run | 3 | 100M | |
| C2- SL RDL | 3 | 12ea | |
| C3- Mtn. climbers | 3 | 20ea | |
| C4- Band rear delt. Flies | 3 | 15 | – |
| Abs | |||
| High plank w/ alt. knee tuck | 3 | 10ea | |
| Penguins | 3 | 15ea | |
| Plank w/ finger tap | 3 | 10ea | 60″ |