| Exercise | Sets | Reps | Rest |
| SMR & Mobility | |||
| SMR quads + Komodo dragon | 1 | 60″+10ea | |
| SMR adductors + Lateral hip swings | 1 | 30″ea+10ea | |
| SMR back + Quadruped elbow-to-knee | 1 | 60″+10ea | |
| LAX ball arch smash + Ankle walk | 1 | 60″ea+10ea | – |
| Hurricane | |||
| A1- Rower | 3 | 200M | |
| A2- Decline lying SL hip bridge | 3 | 12ea | |
| A3- MB Slam w/ hop-up | 3 | 10 | |
| A4- SA TRX row | 3 | 12ea | – |
| B1- Rower | 3 | 150M | |
| B2- KB Cossack squat | 3 | 12ea | |
| B3- SA KB high pull | 3 | 12ea | |
| B4- Band chest flies | 3 | 12 | – |
| C1- Rower | 3 | 100M | |
| C2- SA hammer squat | 3 | 12ea | |
| C3- Alt. SA KB swing | 3 | 10ea | |
| C4- Band triceps pullback | 3 | 12 | – |
| Abs | |||
| SB Plank w/ alt. knee tuck | 3 | 10ea | |
| Side-lying hip extension | 3 | 10ea | |
| Hanging knee tucks | 3 | 10 | 60″ |