| Exercise | Sets | Reps | Rest |
| Animal Walks | |||
| Bear crawl | 1 | 1L | |
| Duck walk | 1 | 1L | |
| Tiger crawl | 1 | 1L | |
| Bunny hop | 1 | 1L | |
| Backward froggies | 1 | 1L | – |
| Mobility | |||
| Wall slides | 1 | 15 | |
| Cat/cow | 1 | 15 | |
| Sit-to-stand | 1 | 15 | |
| Ankle walk | 1 | 15ea | – |
| MET CON | |||
| A1- MB UH throw | 4 | 20″ | 10″ |
| A2- DB press out | 4 | 20″ | 10″ |
| A3- KB swing w/ broad jumps | 4 | 20″ | 10″ |
| A4- Bike sprint | 4 | 20″ | 10″ |
| A5- Hammer squat w/ alt. SA DB shoulder press | 4 | 20″ | 10″ |
| A6- High knees | 4 | 20″ | 10″ |
| A7- SA TRX row (left) | 4 | 20″ | 10″ |
| A8- SA TRX row (right) | 4 | 20″ | 10″ |
| A9- KB goblet clean | 4 | 20″ | 10″ |
| A10- Elevated split squat (left) | 4 | 20″ | 10″ |
| A11- Elevated split squat (right) | 4 | 20″ | 10″ |
| A12- Mini step hops | 4 | 20″ | 1-2 mins |
| Abs | |||
| SA Farmer walk | 3 | 100M each | |
| Plank w/ hip tap | 3 | 12ea | |
| Dead bug | 3 | 12ea | 60″ |