| Exercise | Sets | Reps | Rest |
| Animal walks | |||
| Lateral bear crawl | 1 | 1/2 L each | |
| Chimp walk | 1 | 1L | |
| Backward Crab walk | 1 | 1L | |
| Forward Crab walk | 1 | 1L | |
| Duck walk | 1 | 1L | – |
| Mobility | |||
| Infant squat | 1 | 10 | |
| Komodo dragon | 1 | 10ea | |
| Quadruped thoracic rotation | 1 | 10ea | – |
| 9 to 5 | |||
| A1- Straight arm pulldown + Mini band SL hip extension | 9 | 9+9ea | |
| B1- Kneeling DB pullover + Jam ball slam | 8 | 8+8 | |
| C1- Lateral leaps + Alt. SA band row | 7 | 7ea+7ea | |
| D1- DB squat to shoulder press + Broad jumps | 6 | 6+6 | |
| E1- Full KB raise + Tall kneeling walk-up | 5 | 5+5ea | – |
| Abs | |||
| Plank | 3 | 30″ | |
| Penguins | 3 | 15ea | |
| Stir the pot | 3 | 15ea | 60″ |