| Exercise | Sets | Reps | Rest |
| Mobility | |||
| BW dead bug | 1 | 10ea | |
| Bottom squat hold | 1 | 60″ | |
| Table top to squat | 1 | 5ea | |
| Band int. shoulder rotation | 1 | 15ea | |
| Band ext. shoulder rotation | 1 | 15ea | |
| AMRAP W.U. (7 minutes) | |||
| Empty sled push | 1L | ||
| Jam ball pick up and drop behind shoulder (alt. shldrs.) | 5ea | ||
| Bear crawl & push Jam ball | 5ea | ||
| Jam ball OH press | 10 | – | |
| Stretch | |||
| Standing criss-cross hami stretch | 1 | 45″ea | |
| Child’s pose | 1 | 60″ | |
| Hurricane | |||
| A1- Run | 3 | 1/2 building | |
| A2- Band triceps push-down | 3 | 15 | |
| A3- SA KB clean | 3 | 10ea | |
| A4- Hop-ups | 3 | 15 | – |
| B1- Run | 3 | 1/2 building | |
| B2- 1/2 kneeling alt. SA lat. Pulldown | 3 | 10ea | |
| B3- KB swing | 3 | 15 | |
| B4- High plank jacks | 3 | 15 | – |
| C1- Run | 3 | 1/2 building | |
| C2- Band chest flies | 3 | 15 | |
| C3- KB goblet squat to OH press | 3 | 15 | |
| C4- Bosu skier jumps | 3 | 12ea | – |
| Abs | |||
| D1- “V” sit | 3 | 30″ | |
| D2- Plank w/ lat. Toe tap | 3 | 10ea | |
| D3- 1/2 kneeling windmill | 3 | 10ea | 1′ |