| Exercise | Sets | Reps | Rest |
| Animal walks | |||
| Frankenstein walk | 1 | 1L | |
| Chimp walk | 1 | 1L | |
| Forward froggies | 1 | 1L | |
| Backward froggies | 1 | 1L | |
| Bunny hop | 1 | 1L | – |
| Activation | |||
| Band straight arm pulldown | 2 | 20 | |
| Band Ext. shoulder rotation | 2 | 15ea | |
| Quadruped straight leg hip abduction | 2 | 10ea | |
| BW squat | 2 | 20 | – |
| Upper body Circuit | |||
| A1- Pull-ups | 4 | 4 | |
| A2- Band chest press | 4 | 20 | |
| A3- Wall walk | 4 | 4 | |
| A4- Band chest press | 4 | 20 | 60″ |
| Lower Body Circuit | |||
| B1- DB RDL | 4 | 15 | |
| B2- Broad jump | 4 | 4 | |
| B3- DB squat jump | 4 | 10 | |
| B4- Broad jump | 4 | 4 | 60″ |
| METCON (Get as far up the ladder as you can with remaining time) | |||
| C1- MB OH throw | 2/4/6… | ||
| C2- High pledge plank | 2ea/4ea6ea… | ||
| C3- Band Biceps curl | 2/4/6… | ||
| C4- Mermaid sit-ups | 2ea/4ea/6ea… | ||
| C5- Mtn. climbers | 2ea/4ea/6ea… | – | |