| Exercise | Sets | Reps | Rest |
| Animal walks + Mobility | |||
| Duck walk | 1 | 1L | |
| Traveling open-the-gate | 1 | 1L | |
| Bunny hop | 1 | 1L | |
| Traveling lunge + elbow to instep + T rotation | 1 | 1L | |
| Tiger crawl | 1 | 1L | |
| Heel walk | 1 | 2L | |
| Froggies | 1 | 1L | |
| Komodo dragon | 1 | 10ea | |
| Bottom squat hold | 1 | 60″ | |
| Glute bridge challenge | |||
| 9 to 5 | |||
| A1- SA band UH row + DB clean | 9 | 9ea+9 | – |
| B1- Curtsy lunge + Kneeling MB slams | 8 | 8ea+8 | – |
| C1- Boxer halo + MB lateral throws | 7 | 7ea+7ea | – |
| D1- Decline SL hip bridge + Broad jumps | 6 | 6ea+6 | – |
| E1- DB bench press w/ skull crusher + Burpees | 5 | 5+5 | – |
| Abs | |||
| SA OH walk + SA racked walk (Left) | 3to4 | 2L+2L | |
| SA OH walk + SA racked walk (Right) | 3to4 | 2L+2L | |
| Advanced Bird dog | 3to4 | 10ea | 30″ |