| Exercise | Sets | Reps | Rest |
| Warm Up | |||
| Frankenstein walk + Close the gate | 1 | 1L+ 10ea | |
| Chimp walk + Iso. Hip bridge w/ crossover reach | 1 | 1L+10ea | |
| Duck walk + Side/side head turn | 1 | 1L+ 10ea | |
| Traveling froggies + Komodo dragon | 1 | 1L+10ea | |
| Traveling Reverse froggies+ Child’s pose | 1 | 1L+60″ | – |
| 9 to 5 | |||
| A1- High knees + 1/2 kneeling SA band chest press | 9 | 9ea+9ea | |
| B1- Step-ups + Goblet clean | 8 | 8ea+8 | |
| C1- DB RDL + Shuffle | 7 | 7+7W | |
| D1- Triceps dips + Same side lunge jumps | 6 | 6+6ea | |
| E1- BB hang clean + Lying MB chest pass | 5 | 5+5 | – |
| Abs | |||
| SB Dbl. knee tuck | 3to4 | 15 | |
| Lying leg raise | 3to4 | 15 | |
| SA farmer walk | 3to4 | 2L each | 60″ |