| Exercise | Sets | Reps | Rest |
| Animal walks | |||
| Frankenstein walk | 1 | 2L | |
| Inch worm | 1 | 1L | |
| Bear crawl | 1 | 1L | |
| Bunny hop | 1 | 1L | |
| Froggies | 1 | 1L | – |
| Mobility | |||
| Egyptians | 2 | 10ea | |
| Bottom squat w/ thoracic rotation | 2 | 10ea | – |
| KB Complex | |||
| A1- 1KB RDL | 5 | 10 | |
| A2- 1KB OH press | 5 | 10 | |
| A3- KB goblet clean | 5 | 10 | |
| A4- 1KB Bent-over row | 5 | 10 | 60″ |
| Met Con | |||
| B1- Burpees | 4 | 5 | |
| B2- Dbl. knee tuck jump | 4 | 10 | |
| B3- BW squat | 4 | 20 | |
| B4- Lateral leaps | 4 | 15ea | |
| B5- High knees | 4 | 20ea | 60″ |
| AMRAP, add one rep every set | |||
| C1- Run D&B | 5 min | 1/2/3 D&B… | |
| C2- Push-ups | AMRAP | 1/2/3… | – |
| Abs | |||
| Band high/low chop | 3 | 12ea | |
| SB dead bug | 3 | 12ea | |
| Plank w/ iso. SL raise | 3 | 20″ea | 60″ |
| Stretch |