| Exercise | Sets | Reps | Rest |
| Warm up | |||
| Inch worm w/ mod. Sprawl | 2 | 10 | |
| High plank w/ thoracic rotation | 2 | 10ea | |
| Iso. Hip bridge and cross-over reach | 2 | 10ea | |
| Cossack squat | 2 | 10ea | |
| SA farmer’s walk | 2 | 1L each | |
| Jog | 2 | 2L | |
| Abs | |||
| Partner MB feed and toss | 3 | 10 | |
| Advanced bird dog | 3 | 10ea | 30″ |
| 9 to 5 | |||
| A1- 1/2 kneeling SA Monster band lat. Pulldown + Mtn. climbers | 9 | 9ea+9ea | |
| B1- 1KB sumo DL + MB chest pass (use gray&black MB’s) | 8 | 8+8 | |
| C1- Monster Band triceps push down + SA KB swing to row | 7 | 7+7ea | |
| D1- 1KB SL RDL + Side/side MB slams | 6 | 6ea+6ea | |
| E1- Band chest flies + Broad jumps | 5 | 5+5 | – |