| Exercise | Sets | Reps | Rest |
| Line drills | |||
| 1&2 | 1 | 30″ | |
| Knee drivers | 1 | 30″ | |
| 1&3 | 1 | 30″ | |
| Lying snow angels | 1 | 30″ | |
| 1&4 | 1 | 30″ | |
| Bottom squat w/ thoracic rotation | 1 | 30″ | |
| 2&3 | 1 | 30″ | |
| Spiderman to tripod | 1 | 30″ | |
| 1,2,3,4 | 1 | 30″ | |
| Traveling lunge | 1 | 30″ | |
| 2,1,4,3 | 1 | 30″ | |
| Monster band shoulder press | 1 | 30″ | – |
| Hurricane | |||
| A1- Rower | 3 | 150M | |
| A2- DB/KB Sumo deadlift | 3 | 15 | |
| A3- Side to side MB slam | 3 | 10ea | |
| A4- Mod. Rope climb | 3 | 3 | – |
| B1- Rower | 3 | 150M | |
| B2- Dbl. suitcase deadlift w/ biceps curl | 3 | 15 | |
| B3- American swing | 3 | 15 | |
| B4- 1/2 kneeling SA DB shoulder press | 3 | 10ea | – |
| C1- Rower | 3 | 150M | |
| C2- SL RDL | 3 | 10ea | |
| C3- Mtn. climbers | 3 | 25ea | |
| C4- Lying MB chest pass | 3 | 15 | – |
| Abs | |||
| Penguins | 3 | 15ea | |
| 1/2 kneeling KB windmill | 3 | 10ea | |
| Plank | 3 | 30″ | 60″ |