Coach Raven and batchmate Alexis Atotubo designed the workout to be functional with compound exercises which will not only benefit athletes for their sport but also for everyday movements.

The warm up consists of dynamic stretches to prepare the body for heavier more intense movements.

Main workout is for everybody. Participants can either regress to a lighter version or progress to a more challenging exercise. The program consists of push, pull, core, and leg exercises.

Last part is for metabolic conditioning that will improve bothe anaerobic and aerobic systems. Made it a partner workout so that participants can motivate each other and have fun in the process.