| Exercise | Sets | Reps | Rest |
| Warm-up | |||
| 1&2 | 1 | 30″ | |
| Sit-to-stand | 1 | 10 | |
| Alt. Lateral lunge | 1 | 10ea | |
| 1&3 | 1 | 30″ | |
| Knee drivers | 1 | 10ea | |
| Calf raises | 1 | 20 | |
| 1,4,3,2 | 1 | 30″ | |
| Egyptians | 1 | 10ea | |
| Band chest fly | 1 | 20 | |
| 2,1,3,4 | 1 | 30″ | |
| Elbow to knee | 1 | 10ea | |
| Bird dog | 1 | 10ea | |
| 1,2,4,3 | 1 | 30″ | |
| Side/Side head turn | 1 | 10ea | |
| 2,1,3,4 | 1 | 30″ | |
| Hurricane | |||
| A1- Rower | 3 | 200M | |
| A2- Toe touches | 3 | 15ea | |
| A3- Band SA row | 3 | 15ea | |
| A4- Froggies | 3 | 15 | – |
| B1- Rower | 3 | 200M | |
| B2- DB sumo deadlift | 3 | 15 | |
| B3- SA DB snatch | 3 | 10ea | |
| B4- SL Lateral line hops | 3 | 10ea/10ea | – |
| C1- Rower | 3 | 200M | |
| C2- Wide outs | 3 | 30 | |
| C3- Spiderman push-up | 3 | 8ea | |
| C4- Lateral leaps | 3 | 10ea | – |
| Abs | |||
| High plank w/ alt. knee tuck | 3 | 10ea | |
| Penguins | 3 | 15ea | |
| Band Paloff press | 3 | 10ea | 60″ |