| Exercise | Sets | Reps | Rest |
| Warm up | |||
| Calf raises | 3 | 20″ | 10″ |
| BW squat | 3 | 20″ | 10″ |
| Band pull-aparts | 3 | 20″ | 10″ |
| Hot feet | 3 | 20″ | 10″ |
| Mobility | |||
| Heel walk + Toe walk | 1 | 1L+1L | |
| SA big shoulder circles | 1 | 10ea/10ea | |
| Leg cradle | 1 | 10ea | |
| Child’s pose w/ SA shoulder stretch | 1 | 30″ea | – |
| Hurricane | |||
| A1- Singles | 3 | 40 | |
| A2- Singles suitcase deadlift | 3 | 12ea | |
| A3- Box jumps | 3 | 12 | |
| A4- DB bent-over rear delt. Flies | 3 | 12 | – |
| B1- Singles | 3 | 50 | |
| B2- SB hami curl | 3 | 15 | |
| B3- MB lateral throw | 3 | 10ea | |
| B4- Band biceps curl | 3 | 15 | – |
| C1- Singles | 3 | 60 | |
| C2- Wall sit | 3 | 40″ | |
| C3- MB slams | 3 | 15 | |
| C4- Plate OH hold | 3 | 40″ | – |
| Abs | |||
| Partner throw downs | 4 | 15 | |
| Partner plank and clap | 4 | 10ea | |
| Farmer walk | 4 | 2L | 45″ |