| Exercise | Sets | Reps | Rest |
| Warm-up | |||
| BW squat + jog | 1 | 20+ 2 lengths | |
| Traveling lunge + jog | 1 | 2L + 2L | |
| Clam shells + jog | 1 | 15EA+ 2L | |
| BW Dead bug + jog | 1 | 10EA+ 2L | |
| Internal shoulder rotation + jog | 1 | 15EA+ 2L | – |
| Mobility | |||
| Ankle walk | 1 | 1 length | |
| Cat/cow | 1 | 15 | |
| Spiderman climb | 1 | 10ea | – |
| HURRICANE | |||
| A1- Run | 1 building lap | ||
| A2- SA DB shoulder press | 10ea | ||
| A3- MB OH throw | 10 | ||
| A4- Knee grabs | 15 | – | |
| B1- Run | 1 building lap | ||
| B2- Tall kneeling lat. Pulldown | 15 | ||
| B3- Wall Ball | 10 | ||
| B4- Plank w/ finger tap | 10ea | – | |
| C1- Run | 1 building lap | ||
| C2- DB bench press | 15 | ||
| C3- MB lateral throw | 10ea | ||
| C4- Penguins | 15ea | – | |
| AMRAP (with time left) | |||
| D1- SA waiter walk | 2 Lengths EACH | ||
| D2- MB chest pass | 30 | ||
| D3- Burpees | 5 | ||
| D4- Band Biceps curl | 10 |