| Exercise | Sets | Reps | Rest |
| Animal walks | |||
| Forward froggies | 1 | 1L | |
| Backward froggies | 1 | 1L | |
| Bear crawl | 1 | 1L | |
| Tiger crawl | 1 | 1L | |
| Inch worm | 1 | 1L | – |
| Mobility | |||
| Cat/cow | 1 | 15 | |
| Fire hydrants | 1 | 10ea/10ea | |
| Wall slides | 1 | 15 | |
| Calf raises | 1 | 20 | – |
| 90″ on/ 90″ off | |||
| A1- 10 High plank jacks + 20ea MB toe touches + DB thrusters until time | 4 | 90″ | 90″ |
| Circuit | |||
| B1- Box jumps | 5 | 10 | |
| B2- MB reverse OH throw | 5 | 15 | |
| B3- Band biceps curl | 5 | 15 | |
| B4- Bosu skier jumps | 5 | 15ea | |
| B5- Sit-outs | 5 | 5ea | 45-60″ |
| Abs | |||
| C1- Plank w/ opp. Hip tap | 3 | 10ea | |
| C2- V sit | 3 | 30″ | |
| C3- Lateral band chop | 3 | 10ea | 60″ |