| Exercise | Sets | Reps | Rest |
| Animal Walks | |||
| Forward froggies/groiners | 1 | 1L | |
| Backward froggies/groiners | 1 | 1L | |
| Bent-knee bear crawl | 1 | 1L | |
| Duck walk | 1 | 1L | |
| Tiger crawl | 1 | 1L | |
| crab walk | 1 | 1L | |
| Line drills (1,2,3,4) | |||
| 2&3 | 1 | 15ea | |
| PVC good morning | 1 | 20 | |
| 1&4 | 1 | 15ea | |
| Band row | 1 | 20 | |
| 1,2,4,3 | 1 | 20 | |
| PVC pass-through | 1 | 20 | |
| 2,1,3,4 | 1 | 20 | |
| BW squat | 1 | 20 | |
| Combo Rounds | |||
| A1- Killer/shuttle run (4 cones) | 1 | 1 | |
| A2- BB inverted row | 4 | 10 | |
| A3- KB goblet clean | 4 | 15 | – |
| B1- Killer/ shuttle run (4 cones) | 1 | 1 | |
| B2- Tall kneeling band chest press | 4 | 15 | |
| B3- Mtn. climbers | 4 | 20ea | – |
| C1- Killer/ shuttle run (4 cones) | 1 | 1 | |
| C2- Goblet good morning | 4 | 15 | |
| C3- MB lateral throw | 4 | 10ea | – |
| Ladder | |||
| D1- Burpees | 3to4 | 5 | |
| D2- Squat jumps | 3to4 | 10 | |
| D3- High plank jacks | 3to4 | 20 | |
| D4- Toe touches | 3to4 | 20ea | 1′ |
| Abs | |||
| Hollow body hold | 3 | 25″ | |
| SB plank w/ alt. knee tuck | 3 | 25″ | |
| Penguins | 3 | 25″ | 1′ |