| Exercise | Sets | Reps | Rest |
| Foam Roll & Animal Walks | |||
| SMR quads + Zombie walk | 1 | 60″+ 1L | |
| SMR back + Chimp walk | 1 | 60″ + 1L | |
| SMR Glutes + Bear crawl | 1 | 60″ea+ 1L | |
| SMR IT band + Bunny hop | 1 | 60″ea+ 1L | |
| 9to5 | |||
| A1- Band rear delt. flies + Toe touches | 9 | 9+9ea | |
| B1- 1KB Lateral lunge + MB OH throws | 8 | 8ea+8 | |
| C1- DB squat to shoulder press + Turf Shuffle | 7 | 7+7widths | |
| D1- 1KB RDL + Squat jumps | 6 | 6+6 | |
| E1- BB Muscle clean + Alt. SA band biceps curl | 5 | 5+ 5ea | |
| *1-2 minute rest between completing all sets and reps of each exercise pair* | |||
| Abs | |||
| “V” sit | 3 | 30″ | |
| Plank w/ finger tap | 3 | 10ea | |
| Lying leg raise | 3 | 10 | 60″ |