| Exercise | Sets | Reps | Rest |
| Animal Walks | |||
| Tiger crawl | 1 | 1L | |
| Duck Walk | 1 | 1L | |
| Chimp walk | 1 | 1L | |
| Bunny Hop | 1 | 1L | |
| Heel walk | 1 | 1L | |
| Toe walk | 1 | 1L | |
| LAX ball glute smash | 1 | 60″ea | |
| LAX ball pec smash | 1 | 60″ea | |
| EMOM | |||
| M1- Band squat to row + sprint | 4 | 10+2L | |
| M2- MB lateral throw | 4 | 10ea | |
| M3- Box jumps | 4 | 10 | |
| M4- DB clean and press | 4 | 10 | |
| M5- Rower sprint | 4 | 130M | – |
| Circuit | |||
| A1- Sled push | 3 | 3L | |
| A2- TRX biceps curl | 3 | 15 | |
| A3- Lateral line hops | 3 | 20ea | |
| A4- DB OH press + OH triceps ext. | 3 | 10 | 30″ |
| Abs | |||
| Plank | 3 | 60″ | |
| SB transfers | 3 | 10 | 60″ |
| Stretch |