| Exercise | Sets | Reps | Rest |
| Animal Walks | |||
| Bear crawl | 1 | 1L | |
| Tiger crawl | 1 | 1L | |
| Inch worm | 1 | 1L | |
| Bunny hop | 1 | 1L | |
| Crab walk | 1 | 1L | – |
| Activation | |||
| PVC squat | 3 | 10 | |
| Bent-over I’s, Y’s and T’s | 3 | 5ea | |
| Lateral line hops | 3 | 20ea | – |
| Combos | |||
| A1- Building lap | 1 | 1 lap | |
| A2- Plate OH traveling lunge | 4 | 2L | |
| A3- Plate bent-over row | 4 | 15 | – |
| Rest 2 minutes after completing all sets | |||
| B1- Building lap | 1 | 1 lap | |
| B2- Band Straight arm pulldown | 4 | 15 | |
| B3- Goblet 1-1/4 squat | 4 | 15 | – |
| Rest 2 minutes after completing all sets | |||
| You-Go-I-Go | |||
| C1- Wall ball | 4to5 | 15 | |
| C2- Depth jump to broad jump | 4to5 | 5 | |
| C3- Jump rope | 4to5 | 50 | |
| C4- Full KB raise | 4to5 | 15 | |
| C5- High knees | 4to5 | 20ea | – |
| Abs | |||
| Lying leg raise | 3 | 15 | |
| High plank macarena | 3 | 3 | 30″ |