| Exercise | Sets | Reps | Rest |
| SMR | |||
| 5 minutes of member choice | |||
| Activation | |||
| Monster band quadruped SL hip extension | 2 | 10ea | |
| Monster band Bent-over row | 2 | 10 | |
| Monster band squat | 2 | 10 | |
| Monster band shoulder press | 2 | 10 | – |
| Hurricane | |||
| A1- Sled push | 3 | 2L | |
| A2- SL box squat | 3 | 12ea | |
| A3- Lateral leaps | 3 | 15ea | |
| A4- Band triceps pullback | 3 | 15 | – |
| B1- Sled push | 3 | 3L | |
| B2- DB sumo deadlift | 3 | 15 | |
| B3- Toe touches | 3 | 20ea | |
| B4- KB/DB press out | 3 | 15 | – |
| C1- Sled push | 3 | 2L | |
| C2- SB hami curl | 3 | 15 | |
| C3- Donkey kicks | 3 | 10ea | |
| C4- SA band row | 3 | 15ea | – |
| Abs | |||
| 1/2 kneeling KB windmill | 3 | 10ea | |
| V sit | 3 | 30″ | |
| SB body saw | 3 | 10 | 60″ |