| Exercise | Sets | Reps | Rest |
| Animal Walks + Activation | |||
| Inch worm | 1 | 1L | |
| Lateral line hops | 1 | 20ea | |
| Crab walk | 1 | 1L | |
| F/B line hops | 1 | 20ea | |
| Bear crawl | 1 | 1L | |
| Jumping jacks | 1 | 20 | |
| Duck walk | 1 | 1L | |
| Fling jacks | 1 | 20 | |
| Tiger crawl | 1 | 1L | |
| Seal jacks | 1 | 20 | |
| Upper Body Circuit | |||
| A1- Alt. SA band chest fly | 4 | 15ea | |
| A2- Bent-over plate row | 4 | 15 | |
| A3- MB lateral throw | 4 | 10ea | |
| A4- Rower/bike sprint (arms ONLY) | 4 | 100M | 45″ |
| Lower Body Circuit | |||
| B1- Decline SL hip bridge | 4 | 15ea | |
| B2- KB sumo deadlift | 4 | 15 | |
| B3- KB swing w/ broad jump | 4 | 1L | |
| B4- Shuffle | 4 | 2L | 45″ |
| HIIT #1 | |||
| C1- Mod. Burpee to box jump | 3 | 40″ | 20″ |
| C2- V sit | 3 | 40″ | 20″ |
| C3- MB Reverse OH throw | 3 | 40″ | 20″ |
| C4- Side plank | 3 | 20″ea | 20″ |