| Exercise | Sets | Reps | Rest |
| Animal Walks | |||
| Zombie walk | 2 | 1 lap | |
| Duck walk | 2 | 1 lap | |
| Bear crawl | 2 | 1 lap | |
| Bunny hop | 2 | 1 lap | |
| Tiger crawl | 2 | 1 lap | – |
| Activation (partners) | |||
| P1- Wall sit | 3 | until P2 finishes | |
| P2- Bosu hop-up to OH press | 3 | 10 | |
| METCON | |||
| A1- Squat jumps | 4 | 5 | |
| A2- Froggies | 4 | 10 | |
| A3- BW squats | 4 | 15 | |
| REST | 20″ | ||
| A4- Push-ups | 4 | 5 | |
| A5- High knees | 4 | 10ea | |
| A6- KB swing | 4 | 15 | 1′ |
| B1- Alt. lunge jumps | 4 | 10ea | |
| B2- Band Face pulls | 4 | 15 | |
| B3- Tire flips | 4 | 5 | |
| B4- Alt. SA KB swing | 4 | 10ea | |
| B5- Triceps dips | 4 | 15 | 1′ |
| Ab. Finisher | |||
| C1- Partner throw-downs | 3 | 15 | |
| C2- Partner MB feed & toss | 3 | 10 | |
| C3- Partner plank and clap | 3 | 10ea | 45″ |