| Exercise | Sets | Reps | Rest |
| SMR & Activation | |||
| SMR back + Eccentric Band UH row (4-0-1-0) | 1 | 60″+15 | |
| SMR glutes + PVC RDL | 1 | 60″ea+15 | |
| SMR quads + Ecc. BW Box squat (4-0-1-0)) | 1 | 60″+15 | |
| SMR calves + Calf raises | 1 | 60″+20 | |
| Hurricane | |||
| A1- Sled push | 3 | 3L | |
| A2- Step-ups | 3 | 10ea | |
| A3- Singles | 3 | 60 | |
| A4- Band biceps curl | 3 | 15 | – |
| B1- Sled push | 3 | 3L | |
| B2- DB RDL | 3 | 15 | |
| B3- SL lateral line hops | 3 | 10ea/10ea | |
| B4- Band SA rear delt fly | 3 | 15ea | – |
| C1- Sled push | 3 | 3L | |
| C2- Mini band SL hip ext. | 3 | 15ea | |
| C3- Squat jumps | 3 | 12 | |
| C4- BB inverted row | 3 | 12 | – |
| Abs | |||
| SB roll-out | 3 | 15 | |
| Plank w/ lat. Toe tap | 3 | 10ea | |
| Side-lying hip extension | 3 | 10ea | 60″ |