| Exercise | Sets | Reps | Rest |
| Foam Roll | 5 minutes | ||
| Activation | |||
| *Jog D&B then do an activation/mobility exercise* | |||
| 2-arm F/B big circles | 3 | 10ea | |
| Knee drivers | 3 | 10ea | |
| “T” push-ups | 3 | 5ea | |
| BW squat | 3 | 10 | |
| Mini Band hip extension | 3 | 10ea | – |
| Hurricane | |||
| A1- Rower sprint | 3 | 200M | |
| A2- Band chest flies | 3 | 15 | |
| A3- Box jumps | 3 | 10 | |
| A4- High plank jacks | 3 | 15 | minimal |
| B1- Rower sprint | 3 | 200M | |
| B2- Monster band shoulder press | 3 | 10 | |
| B3- KB high pull | 3 | 15 | |
| B4- Sit-outs | 3 | 8ea | minimal |
| C1- Rower sprint | 3 | 200M | |
| C2- SB hami curl | 3 | 15 | |
| C3- Broad jumps | 3 | 5 | |
| C4- Mtn. climbers | 3 | 15ea | minimal |
| Abs | |||
| D1- TRX double knee tuck | 3 | 30″ | |
| D2- Hollow body hold | 3 | 30″ | |
| D3- Penguins | 3 | 30″ | 1′ |