| Exercise | Sets | Reps | Rest |
| Activation & Mobility (2 sets) | |||
| 1L Jog+ 1L back pedal + 5/5/5/ 3-way band pull + 10ea Knee drivers | |||
| 1L Jog + 1L back pedal + 10 PVC RDL + 10ea Quadruped elbow to knee | |||
| 1L Jog + 1L back pedal + 10ea Lying SL hip bridge + 10 wall slides | |||
| 1L Jog + 1L back pedal + 10 push-ups + 5ea Side-to-side head Tilt | |||
| HURRICANE | |||
| A1- Killer | 3 | 1 | |
| A2- SB decline Marching hip bridge | 3 | 15ea | |
| A3- Band rear delt. Flies | 3 | 15 | |
| A4- SA KB clean | 3 | 10ea | – |
| B1- Killer | 3 | 1 | |
| B2- KB RDL to goblet clean to OH press | 3 | 15 | |
| B3- Triceps dips | 3 | 15 | |
| B4- Jump rope | 3 | 50 | – |
| C1- Killer | 3 | 1 | |
| C2- Goblet squat w/ mini band abduction | 3 | 15 | |
| C3- Band face pull | 3 | 15 | |
| C4- Froggies | 3 | 15 | – |
| Abs | |||
| D1- Lateral band chop | 3 | 10ea | |
| D2- SB hand-off | 3 | 10 | |
| D3- Plank w/ alt. SL raise | 3 | 15ea | 60″ |