| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Spiderman climb | 1 | 10ea | |
| L stretch | 1 | 10ea | |
| Bottom squat w/ thoracic rotation | 1 | 10ea | |
| Activation | |||
| Iso. SL hip bridge | 2 | 30″ea | |
| Band internal shoulder rotation | 2 | 15ea | |
| Calf raises | 2 | 15 | |
| X hops | 2 | 15 | – |
| Hurricane | |||
| A1- Sled push | 3 | 2L | |
| A2- Mini band SL hip extension | 3 | 15ea | |
| A3- Plate to OH | 3 | 15 | |
| A4- Band triceps pullback | 3 | 15 | – |
| B1- Sled push | 3 | 2L | |
| B2- Wall sit | 3 | 45″ | |
| B3- Lunge jumps | 3 | 10ea | |
| B4- SB DB chest flies | 3 | 15 | – |
| C1- Sled push | 3 | 2L | |
| C2- DB/KB RDL | 3 | 15 | |
| C3- Lateral leaps | 3 | 15ea | |
| C4- Alt. SA DB scap raise | 3 | 15ea | – |
| Abs | |||
| iso dead bug | 3 | 20″ea | |
| side plank | 3 | 30″ea | |
| High plank w/ hand-to-hand tap | 3 | 15ea | 60″ |