| Exercise | Sets | Reps | Rest |
| Animal walks | |||
| Frankenstein walk | 1 | 1L | |
| Lateral Bear crawl | 1 | 1L ea. | |
| Duck walk | 1 | 1L | |
| Chimp walk | 1 | 1L | |
| Bunny hop | 1 | 1L | |
| Mobility | |||
| Wall slides | 2 | 10 | |
| Fire hydrants (F/B) | 2 | 5ea/5ea | |
| Quadruped thoracic rotation | 2 | 10ea | |
| Ankle walk | 2 | 10ea | – |
| Circuits | |||
| A1- Battle rope- alt. mini waves | 4 | 20ea | |
| A2- Goblet Cossack squat | 4 | 15ea | |
| A3- Slide board Mtn. climbers | 4 | 25ea | |
| A4- BB inverted row | 4 | 15 | |
| A5- Ab snails | 4 | 15 | |
| A6- Bike sprint | 4 | 20″ | 60″ |
| B1- Battle rope – 2in-2out | 4 | 15 | |
| B2- Depth jump to broad jump | 4 | 8 | |
| B3- Slide board pikes | 4 | 15 | |
| B4- TRX triceps extension | 4 | 15 | |
| B5- Same side lunge jumps | 4 | 10ea | |
| B6- Dbl. suitcase Deadlift w/ biceps curls | 4 | 15 | 60″ |