| Exercise | Sets | Reps | Rest |
| Warm-up | |||
| EMOM #1– Infant squat + Mtn. climbers | 4 | 5/15ea | |
| EMOM #2- Cossack squat + Lateral line hops | 4 | 5ea/20ea | |
| EMOM #3- Jump rope | 4 | 80 | |
| Mobility | |||
| PVC pass-through | 2 | 10 | |
| Quadruped thoracic rotation | 2 | 10ea | |
| Spiderman climb | 2 | 10ea | |
| Ankle walk | 2 | 1 lap | |
| Ladder | |||
| A1- Alt. KB swing | 10…1ea | ||
| A2- Alt. lateral lunge | 10…1ea | ||
| A3- KB upright row | 10…1 | minimal | |
| 100 Challenge | |||
| B1- Froggies | 3 | 20 | |
| B2- Band row | 3 | 20 | |
| B3- Lateral leaps | 3 | 10ea | |
| B4- Toe touches | 3 | 10ea | |
| B5- DB triceps extension | 3 | 20 | 45″-1′ |