| Exercise | Sets | Reps | Rest |
| Animal Walks | |||
| Frankenstein walk | 1 | 1L | |
| Bunny Hop | 1 | 1L | |
| Tiger crawl | 1 | 1L | |
| Duck walk | 1 | 1L | |
| Inch worm | 1 | 1L | |
| Abs | |||
| Dead bug (opp arm and leg) | 3 | 5ea | |
| Dead bug (arms only, legs only | 3 | 5ea | |
| Side plank | 3 | 30″ea | 30″ |
| MET CON #1 | |||
| A1- 10ea Lying SL hip bridge + High knees, until time | 3 | 60″ | |
| A2- 20 DB triceps extension + Jumping jacks, until time | 3 | 60″ | 60″ |
| B1- 1KB RDL + goblet clean + OH press (CHAIN) | 3 | 60″ | |
| B2- 10ea SA KB clean + out-out-in-in, until time | 3 | 60″ | 60″ |
| MET CON #2 | |||
| C1- 1KB Alt. Lateral lunge | 4 | 5ea | |
| C2- Squat jumps | 4 | 10 | |
| C3- Kneeling DB pullover | 4 | 15 | |
| REST 20″ | 20″ | ||
| C4- Downward dog push-ups | 4 | 5 | |
| C5- Burpees | 4 | 10 | |
| C6- Lateral leaps | 4 | 15 | 60″ |