| Exercise | Sets | Reps | Rest |
| Animal walks | |||
| Frankenstein walk | 1 | 1L | |
| Duck walk | 1 | 1L | |
| Lateral bear crawl | 1 | 1/2 L ea. | |
| Bunny hop | 1 | 1L | |
| Crab walk | 1 | 1L | |
| LAX pec smash | 1 | 60″ea | |
| LAX glute smash | 1 | 60″ea | – |
| MET CON #1 | |||
| Buy in: 6W Plate push | |||
| A1- SL box squat | 4 | 10ea | |
| A2- SA KB swing to row | 4 | 10ea | |
| A3- Band underhand row | 4 | 20 | |
| A4- MB toe touches | 4 | 20ea | – |
| Cash out: 6W Plate push | |||
| MET CON #2 | |||
| B1- High plank jacks | 5 | 40″ | 20″ |
| B2- Band chest flies | 5 | 40″ | 20″ |
| B3- Alt. Lateral lunge | 5 | 40″ | 20″ |
| Abs | |||
| SB dbl. knee tuck | 3 | 12 | |
| 1/2 kneeling KB windmill | 3 | 8ea | |
| Decline plank w/ alt. SL raise | 3 | 10ea | 60″ |