| Exercise | Sets | Reps | Rest |
| Animal walks: | |||
| Frankenstein’s + Jog | 2 | 1 length + 1 lap | |
| Bear crawl + Jog | 2 | 1 length + 1 lap | |
| Frog hop + Jog | 2 | 1 length + 1 lap | |
| Tiger crawl + Jog | 2 | 1 length + 1 lap | |
| Chimp walk + Jog | 2 | 1 length + 1 lap | |
| Mobility | |||
| Bent-over I, Y, & T | 2 | 5ea | |
| Open the gate | 2 | 10ea | |
| Cat/cow | 2 | 15 | |
| Circuits: | |||
| A1- Battle rope sled pull + sled push | 4 | 1 length+1 length | |
| A2- Jump rope | 4 | 50 | |
| A3- MB OH throws | 4 | 10 | |
| A4- Band biceps curl | 4 | 20 | |
| A5- SA KB clean | 4 | 10ea | 1′ |
| B1- “X” hops | 4 | 5 | |
| B2- 1KB OH press (2 hands on 1 KB) | 4 | 10 | |
| B3- BW squat | 4 | 20 | |
| B4- Lateral leaps | 4 | 15ea | |
| B5- High knees | 4 | 20ea | 1′ |
| Abs: | |||
| C1- Hollow body hold | 3 | 25″ | |
| C2- Plank w/ finger tap | 3 | 10ea | |
| C3- Penguins | 3 | 15ea | 1′ |
| Plus, extra stretching |