| Exercise | Sets | Reps | Rest |
| SMR & Mobility | |||
| SMR hamis + tabletop to tripod | 1 | 45″ea+10ea | |
| SMR IT band + wall slides | 1 | 60″ea+15 | |
| SMR back + Quadruped thoracic rotation | 1 | 60″+10ea | |
| SMR calves + Ankle walk | 1 | 60″+10ea | |
| Hurricane | |||
| A1- Singles | 3 | 100 | |
| A2- Tall kneeling walk-up | 3 | 8ea | |
| A3- American KB swing | 3 | 15 | |
| A4- DB/KB press-out | 3 | 15 | – |
| B1- Singles | 3 | 100 | |
| B2- Kneeling banded hip extension | 3 | 20 | |
| B3- High knees | 3 | 20ea | |
| B4- UH pull-ups | 3 | 12 | – |
| C1- Singles | 3 | 100 | |
| C2- SA KB racked squat | 3 | 10ea | |
| C3- Weighted squat jump | 3 | 10 | |
| C4- Monster band triceps extension | 3 | 20 | – |
| Abs | |||
| SB plank w/ alt. knee tuck | 3to5 | 10ea | |
| KB windmill | 3to5 | 10ea | 60″ |