| Exercise | Sets | Reps | Rest |
| Animal Walk | |||
| Inch worm | 1 | 1L | |
| Bunny hop | 1 | 1L | |
| Tiger crawl | 1 | 1L | |
| Bear crawl | 1 | 1L | |
| Backward Bear crawl | 1 | 1L | |
| Mobility | |||
| Side-lying shoulder arc | 1 | 10ea | |
| Cat/cow | 1 | 10 | |
| Windshield wipers | 1 | 10ea | |
| Knee drivers | 1 | 10ea | – |
| Hurricane | |||
| A1- Singles | 3 | 100 | |
| A2- Step-ups | 3 | 10ea | |
| A3- SA DB snatch | 3 | 10ea | |
| A4- Downward dog push-ups | 3 | 8 | – |
| B1- Singles | 3 | 90 | |
| B2- Dbl. suitcase deadlift | 3 | 15 | |
| B3- Toe touches | 3 | 15ea | |
| B4- Pull-ups | 3 | 10 | – |
| C1- Singles | 3 | 80 | |
| C2- SB hami curl | 3 | 15 | |
| C3- Bosu up-up-down-down | 3 | 20 | |
| C4- SA DB push press | 3 | 10ea | – |
| Abs | |||
| Plank | 3 | 30″ | |
| Side-lying hip extension | 3 | 10ea | |
| Bird dog | 3 | 10ea | 60″ |