| Exercise | Sets | Reps | Rest |
| Warm up | |||
| 30″Jog + 30″ lateral lunge + 30″ sit-to-stand | 2 | ||
| 30″ Jog+ 30″ bent-over I’s, Y’s and T’s + 30″ PVC pass-through | 2 | ||
| 30″ Jog + 30″ PVC RDL + 30″ Bottom squat w/ thoracic rotation | 2 | ||
| 30″ Jog + 30″ Downward dog + 30″ side/side head tilt | 2 | ||
| 9 to 5 | |||
| A1- Kneeling Alt. SA UH band row + Froggies | 9 | 9ea+9 | |
| B1- MB OH throw + Alt. Cossack squat | 8 | 8+8ea | |
| C1- SA KB swing to row + Decline lying hip bridge | 7 | 7ea+7 | |
| D1- Same side lunge jumps+ Band triceps pull back | 6 | 6ea+6 | |
| E1- Run + KB upright row | 5 | 5L+ 5 | – |
| Abs | |||
| Plank w/ hip tap | 3 | 10ea | |
| “V” sit | 3 | 30″ | |
| Spiderman plank | 3 | 10ea | 60″ |