| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Bottom squat w/ thoracic rotation | 1 | 10ea | |
| Bent-over I’s, Y’s, and T’s | 1 | 10ea | |
| Mod. Froggies | 1 | 5ea | |
| Knee drivers | 1 | 10ea | – |
| Activation | |||
| Plate running drill | 3 | 20″ea | |
| Lying SL hip bridge | 3 | 10ea | |
| Band rear delt flies | 3 | 15 | – |
| Hurricane | |||
| A1- Run | 3 | 50M | |
| A2- Lateral lunge | 3 | 15ea | |
| A3- MB lateral throw | 3 | 10ea | |
| A4- Downward dog push ups | 3 | 10 | – |
| B1- Run | 3 | 80M | |
| B2- SB DB hip thruster | 3 | 15 | |
| B3- KB goblet clean | 3 | 15 | |
| B4- Band biceps curl | 3 | 15 | – |
| C1- Run | 3 | 100M | |
| C2- Goblet squat to OH press press | 3 | 15 | |
| C3- TRX SL squat jump | 3 | 10ea | |
| C4- 1/2 kneeling SA band row | 3 | 15ea | – |
| Abs | |||
| Plank w/ opp. Hip tap | 3 | 10ea | |
| Penguins | 3 | 15ea | |
| Bird dog | 3 | 10ea | 60″ |