| Exercise | Sets | Reps | Rest |
| Animal Walks | |||
| Backward Bear crawl | 2 | 1/2 L | |
| Forward froggies (groiners) | 2 | 1/2 L | |
| Tiger crawl | 2 | 1/2 L | |
| Duck walk | 2 | 1/2 L | |
| Crab walk | 2 | 1/2 L | |
| Timed CHAIN | |||
| A1- KB goblet clean | 6 | 30″ | 30″ |
| KB squat | |||
| KB swing | |||
| Combos | |||
| B1- Jump rope | 1 | 100 | |
| B2- Band squat to row | 4 | 15 | |
| B3- Sit-outs | 4 | 5ea | – |
| *Rest 2 min. after completing all sets* | |||
| C1- Jump rope | 1 | 100 | |
| C2- Band SL hip extension | 4 | 15ea | |
| C3- Wall ball | 4 | 15 | – |
| *Rest 2 min. after completing all sets* | |||
| D1- Jump rope | 1 | 100 | |
| D2- BB inverted row | 4 | 10 | |
| D3- SL lateral line hops | 4 | 10ea/10ea | – |
| *Rest 2 min. after completing all sets* | |||
| Abs | |||
| E1- Partner plank and clap | 3 | 10ea | |
| E2- Partner throw-downs | 3 | 10 | |
| E3- Plank walk-up | 3 | 10 | 60″ |