| Exercise | Sets | Reps | Rest |
| E30on30 #1: PVC pass-through + Pogo hops | 3 | 5+until time | |
| E30on30 #2: Slow high knees + wideouts | 3 | 5ea+until time | |
| E30on30 #3: Infant squat | 3 | 5 | |
| Abs | |||
| Hanging knee tucks | 3 | 10 | |
| Plank w/ alt. SL raise | 3 | 15ea | |
| Penguins | 3 | 15ea | 1′ |
| Hurricane | |||
| A1- Sled push | 3 | 2L | |
| A2- Band rear delt. Flies | 3 | 12 | |
| A3- Jumping jacks | 3 | 12 | |
| A4- MB alt. side slam | 3 | 5ea | minimal |
| B1- Sled push | 3 | 2L | |
| B2- Band chest flies | 3 | 12 | |
| B3- Squat jumps | 3 | 10 | |
| B4- MB OH throw | 3 | 10 | minimal |
| C1- Sled push | 3 | 2L | |
| C2- Alt. SA band row | 3 | 6ea | |
| C3- High plank jacks | 3 | 12 | |
| C4- Full KB raise | 3 | 10 | minimal |
| TABATA #1 | |||
| D1- BW squat | 4 | 20″ | 10″ |
| D2- Sit-out | 4 | 20″ | 10″ |
| TABATA #2 | |||
| E1- Shuffle | 4 | 20″ | 10″ |
| E2- Push-ups | 4 | 20″ | 10″ |
| STRETCH |