| Exercise | Sets | Reps | Rest |
| You-go-I-go | |||
| Marching hip bridge | 4 | 15ea/12ea/10ea/8ea | |
| KB high pull | 4 | 30/25/20/15 | |
| MB chest pass | 4 | 30/25/20/15 | |
| Band row | 4 | 30/25/20/15 | |
| Lateral line hops | 4 | 30/25/20/15ea | – |
| Mobility | |||
| Bent-over shoulder circles | 15″ea/15″Ea | ||
| Downward dog to cobra | 30″ | ||
| Bottom squat w/ thoracic rotation | 30″ | ||
| Infant squats | 30″ | ||
| HURRICANE | |||
| A1- Rower | 3 | 200M | |
| A2- Iso. Lunge jumps | 3 | 10ea | |
| A3- Pull-ups | 3 | 10 | |
| A4- Bear crawl w/ MB roll | 3 | 10ea | – |
| B1- Rower | 3 | 200M | |
| B2- MB OH throws | 3 | 10 | |
| B3- Push-ups | 3 | 15 | |
| B4- Slide board Reverse lunge | 3 | 10ea | – |
| C1- Rower | 3 | 200M | |
| C2- MB lateral throw | 3 | 10ea | |
| C3- Triceps dips | 3 | 15 | |
| C4- Slide board hami curl | 3 | 15 | – |
| Abs (if you need more stuff to do—or 2 min. Max. Cal Row) | |||
| D1- Plank w/ lat. Toe tap | 3 | 10ea | |
| D2- Lying leg raise | 3 | 15 | |
| D3- Bird dog | 3 | 10ea | 30″ |