| Exercise | Sets | Reps | Rest |
| SMR (Member choice) | 5 mins | ||
| Warm Up | |||
| Monster band quadruped kick-back | 2 | 10ea | |
| Bent-over thoracic rotation | 2 | 10ea | |
| Monster band bent-over row | 2 | 10 | |
| Shin box | 2 | 5ea | |
| Monster band chest press | 2 | 10 | |
| Egyptians | 2 | 10ea | – |
| Hurricane | |||
| A1- Rower sprint | 3 | 150 | |
| A2- KB dead walk | 3 | 15ea | |
| A3- Bosu skier jumps | 3 | 15ea | |
| A4- Band triceps pull-back | 3 | 15 | – |
| B1- Rower sprint | 3 | 180 | |
| B2- KB sumo deadlift | 3 | 20 | |
| B3- Bosu up-up-down-down | 3 | 20 | |
| B4- Mod. Handstand semi-circle walk | 3 | 4ea | – |
| C1- Rower sprint | 3 | 200 | |
| C2- Wall sit | 3 | 45″ | |
| C3- Mini step hops | 3 | 20 | |
| C4- Band SA lat. Pulldown | 3 | 20ea | – |
| Abs | |||
| Plank w/ opp. Hip tap | 3 | 10ea | |
| Lying leg raise | 3 | 15 | |
| Decline plank w/ alt. SL raise | 3 | 10ea | 60″ |