| Exercise | Sets | Reps | Rest |
| Line drills | |||
| 1&4 | 1 | 30″ | |
| 2&3 | 1 | 30″ | |
| Dynamic front rack stretch | 1 | 30″ | |
| 1,2,4 | 1 | 30″ | |
| 2,1,3 | 1 | 30″ | |
| Ankle circles | 1 | 15″ea/15″ea | |
| 1,3,4,2 | 1 | 30″ | |
| 2,4,3,1 | 1 | 30″ | |
| Sit to stand | 1 | 30″ | |
| 1,2,3,4 | 1 | 30″ | |
| 2,1,4,3 | 1 | 30″ | |
| Iso. Hip bridge w/ crossover reach | 1 | 30″ | |
| Hurricane | |||
| A1- Sled push | 3 | 2L | |
| A2- Decline lying SL hip bridge | 3 | 15ea | |
| A3- Full KB raise | 3 | 15 | |
| A4- Band biceps curl | 3 | 15 | – |
| B1- Sled push | 3 | 3L | |
| B2- 1-1/4 goblet squat | 3 | 15 | |
| B3- Donkey kicks | 3 | 10ea | |
| B4- Renegade row | 3 | 8ea | – |
| C1- Sled push | 3 | 2L | |
| C2- DB sumo deadlift | 3 | 15 | |
| C3- X hops | 3 | 20 | |
| C4- DB press out | 3 | 20 | – |
| Abs | |||
| Plank w/ lateral toe tap | 3 | 15ea | |
| Dead bug | 3 | 10ea | |
| Plank walk-up | 3 | 5ea | 60″ |