| Exercise | Sets | Reps | Rest |
| Animal walks | |||
| Frankenstein walk | 1 | 2L | |
| Tiger crawl | 1 | 1L | |
| Inch worm | 1 | 1L | |
| Froggies | 1 | 1L | |
| 3mins on/ 2mins off | |||
| A- 10ea Alt. Cossack squat + 10ea band high/low chop+ 15 Lying MB chest pass + Singles, until time | 3 | ||
| B- 15 Dbl. suitcase DL + 10ea 1/2 kneeling SA band lat. Pulldown + 15 X hops + Plank, until time | 3 | ||
| Buy-in/Cash-out | |||
| Buy-in: Rower/ Bike/ TM | 1 | 2 mins | |
| C1- Goblet Reverse lunge | 4 | 12ea | |
| C2- Hop-ups | 4 | 12 | |
| C3- DB press-out | 4 | 12 | |
| C4- SA KB swing to row | 4 | 12ea | |
| Cash-out: Rower/Bike/ TM | 1 | 2 mins | – |