| Exercise | Sets | Reps | Rest |
| Animal walks | |||
| Frankenstein walk | 1 | 1L | |
| Inch worm | 1 | 1L | |
| Crab walk | 1 | 1L | |
| Chimp walk | 1 | 1L | |
| Backward Bear crawl | 1 | 1L | – |
| Mini AMRAPs | |||
| A1- Tire sledgehammer | 7 min | 10ea | |
| A2- SA lat. Pulldown | AMRAP | 15ea | |
| A3- KB sumo deadlift | 15 | – | |
| B1- MB slams | 7 min | 15 | |
| B2- Elevated split squat | AMRAP | 10ea | |
| B3- Mod. Hand stand circle walk | 1 | – | |
| C1- Bike sprint | 7 min | 20″ | |
| C2- SB hami curl | AMRAP | 15 | |
| C3- Renegade row | 8ea | – | |
| D1- Mini step hops | 7 min | 20 | |
| D2- Lateral band walk | AMRAP | 15ea | |
| D3- TRX push-up w/ dbl. knee tuck | 8 | – | |
| Abs | |||
| SB roll-out | 3 | 15 | |
| Lateral band chop | 3 | 12ea | |
| High pledge plank | 3 | 12ea | 60″ |