| Exercise | Sets | Reps | Rest |
| Aerobic warm-up: cyclical | set 1 | set 2 | set 3 |
| Jump rope | slow-90″ | faster-60″ | fastest-30″ |
| Band scap raises | slow-15reps | faster-10 | fastest-5 |
| Sit to stand | slow-15 | faster-10 | fastest-5 |
| Band row | slow-15 | faster-10 | fastest-5 |
| Mobility | |||
| SMR Lats | 1 | 90″ea | |
| Child pose | 1 | 60″ | |
| SMR quads | 1 | 2′ | |
| Banded Sampson stretch | 1 | 90″ea | |
| Hurricane | |||
| A1- Rower sprint | 3 | 30″ | |
| A2- MB slams | 3 | 10 | |
| A3- Band chest press | 3 | 15 | |
| A4- Sit-outs | 3 | 5ea | minimal |
| B1- Rower sprint | 3 | 30″ | |
| B2- MB underhand throws | 3 | 10 | |
| B3- Band shoulder press | 3 | 15 | |
| B4- Mtn. climbers | 3 | 15ea | minimal |
| C1- Rower sprint | 3 | 30″ | |
| C2- MB lateral throws | 3 | 10ea | |
| C3- Band rear delt. Flies | 3 | 15 | |
| C4- Plank jacks | 3 | 15 | minimal |
| KB CHAIN | |||
| KB goblet clean | 5 | 40″ | 20″ |
| KB goblet squat | |||
| KB OH press | |||
| KB CHAIN TABATA | |||
| SA KB clean + SA racked KB reverse lunge (left) | 4 | 20″ | 10″ |
| SA KB clean + SA racked KB reverse lunge (right) | 4 | 20″ | 10″ |