| Exercise | Sets | Reps | Rest |
| Animal Walks | |||
| Zombie walk | 2 | 1 lap | |
| Duck walk | 2 | 1 lap | |
| Bear Crawl | 2 | 1 lap | |
| Inch worm | 2 | 1 lap | |
| Tiger crawl | 2 | 1 lap | |
| Abs | |||
| High Plank macarena | 3 | 3 | |
| Russian twist | 3 | 15ea | |
| Lying leg raise | 3 | 10 | 1′ |
| Timed Reps | |||
| A1- MB Underhand throw | 3 | 20″ | 10″ |
| A2- Full KB raise | 3 | “ | “ |
| A3- KB sumo deadlift | 3 | “ | “ |
| A4- Band biceps curl | 3 | “ | “ |
| A5- Lateral leaps | 3 | “ | “ |
| A6- SA KB swing to row (left) | 3 | “ | “ |
| A7- SA KB swing to row (right) | 3 | “ | “ |
| A8- Hot feet | 3 | “ | “ |
| A9- Monster band shoulder press | 3 | “ | “ |
| A10- Prisoner squat | 3 | “ | “ |
| A11- Sit-outs | 3 | “ | full recovery |