| Exercise | Sets | Reps | Rest |
| Animal Walks + Activation | |||
| Frankenstein’s | 1 | 1L | |
| Lateral line hops | 1 | 20ea | |
| Inch worm | 1 | 1L | |
| F/B line hops | 1 | 20ea | |
| Bear crawl | 1 | 1L | |
| Jumping jacks | 1 | 20 | |
| Bunny Hop | 1 | 1L | |
| Fling jacks | 1 | 20 | |
| Chimp walk | 1 | 1L | |
| Seal jacks | 1 | 20 | |
| Tabata #1 | |||
| A1- Lateral band walk (left) | 2 | 20″ | 10″ |
| A2- Lateral band walk (right) | 2 | 20″ | 10″ |
| A3- KB high pull | 2 | 20″ | 10″ |
| A4- Knee grabs | 2 | 20″ | 10″ |
| Upper Body Circuit | |||
| B1- Alt. SA band chest fly | 4 | 15ea | |
| B2- Bent-over plate row | 4 | 15 | |
| B3- Full KB raise | 4 | 15 | |
| B4- SA KB swing to row | 4 | 10ea | 45″ |
| Lower Body Circuit | |||
| C1- Rear-foot-elevated split squat | 4 | 12ea | |
| C2- SB hami curl | 4 | 15 | |
| C3- Shuffle w/ hop-up | 4 | 5W | |
| C4- MB slams | 4 | 15 | 45″ |
| Tabata #2 | |||
| D1- SA KB clean w/ R. lunge (left) | 2 | 20″ | 10″ |
| D2- SA KB clean w/ R. lunge (right) | 2 | 20″ | 10″ |
| D3- Downward dog push-ups | 2 | 20″ | 10″ |
| D4- Hot feet | 2 | 20″ | 10″ |
| Abs | |||
| E1- Plank | 3 | 45″ | |
| E2- Ab snails | 3 | 10 | |
| E3- Penguins | 3 | 15ea | 60″ |