| Exercise | Sets | Reps | Rest |
| SMR + Mobility | |||
| SMR hamis + Infant squat | 1 | 60″ea+10 | |
| SMR quads + Seated Ankle circles | 1 | 60″+10ea/10ea | |
| SMR back + Foam roller T spine | 1 | 60″+15 | |
| SMR shins + Foam roller snow angels | 1 | 60″+15 | – |
| Activation | |||
| PVC RDL | 2 | 10 | |
| Band pull-aparts | 2 | 10 | |
| Plate running drill | 2 | 15ea | – |
| Hurricane | |||
| A1- Run | 3 | 100M | |
| A2- Step-ups | 3 | 10ea | |
| A3- MB OH throw | 3 | 15 | |
| A4- Band face pulls | 3 | 15 | – |
| B1- Run | 3 | 200M | |
| B2- Band squat to row | 3 | 15 | |
| B3- SL F/B line hops | 3 | 15ea/15ea | |
| B4- Push ups | 3 | 10 | – |
| C1- Run | 3 | 100M | |
| C2- DB RDL | 3 | 15 | |
| C3- Toe touches | 3 | 15ea | |
| C4- SA DB push press | 3 | 10ea | – |
| Abs | |||
| Hanging knee tucks | 3 | 12 | |
| High plank w/ alt. SA raise | 3 | 10ea | |
| SA KB racked walk | 3 | 2L ea. | 40″ |