| Exercise | Sets | Reps | Rest |
| Animal walks | |||
| Bear crawl | 1 | 1L | |
| Bunny hop | 1 | 1L | |
| Duck walk | 1 | 1L | |
| Froggies | 1 | 1L | |
| Crab walk | 1 | 1L | – |
| Flexibility | |||
| Child’s pose w/ SA shoulder stretch | 1 | 45″ea | |
| Tripod hold | 1 | 45″ea | – |
| MET CON #1 | |||
| A1- SB hami curl | 4 | 30″ | |
| A2- Alt. SA band chest press | 4 | 30″ | |
| A3- Run/row | 4 | 1/2 building or150M | 60″ |
| B1- Alt. SL box squat | 4 | 30″ | |
| B2- DB frontal raise | 4 | 30″ | |
| B3- Row/row | 4 | 1/2 building or 150M | 60″ |
| MET CON #2 | |||
| C1- Wall ball | 2 | 30 | |
| C2- DB step-ups | 2 | 10ea | |
| C3- DB hang clean | 2 | 10 | as needed |
| Abs | |||
| Plank w/ lat. Toe tap | 3 | 15ea | |
| SB dead bug | 3 | 10ea | |
| Farmer walk | 3 | 50M | 60″ |