| Exercise | Sets | Reps | Rest |
| Animal Walks | |||
| Bunny hop | 1 | 1 length | |
| Bear Crawl | 1 | 1 length | |
| Inch worm w/ push-up | 1 | 1 length | |
| Tiger crawl | 1 | 1 length | |
| Reverse froggies | 1 | 1 length | – |
| Abs | |||
| Lying ab brace | 3 | 30″ | |
| Plank w/ finger tap | 3 | 30″ | |
| KB windmill | 3 | 20″ea | 60″ |
| Timed Circuits (2 minutes on/ 1 minute off) | |||
| A1- Sled push | 4 | 2L | |
| A2- Triangle crunch | 4 | 10ea | |
| A3- Tall kneeling underhand lat. Pulldown | 4 | 20 | |
| A4- Seal jacks | 4 | until 2 minutes are up | 60″ |
| B1- Wall ball | 4 | 15 | |
| B2- Decline lying SL hip bridge | 4 | 10ea | |
| B3- Push-ups | 4 | 10 to 15 | |
| B4- Sit-out | 4 | until 2 minutes are up | 60″ |
| Ladder | |||
| C1- KB high pull | 4 | 30/25/20/15 | |
| C2- MB chest pass (use small, hard MBs) | 4 | 30/25/20/15 | |
| C3- Band face pull | 4 | 30/25/20/15 | |
| C4- Toe touches | 4 | 30/25/20/15ea | 30″ |