| Exercise | Sets | Reps | Rest |
| Animal Walks | |||
| Zombie walk | 2 | 1 length | |
| Bunny hop | 2 | 1 length | |
| Bear Crawl | 2 | 1 length | |
| Inch worm | 2 | 1 length | |
| Tiger crawl | 2 | 1 length | – |
| EMOM #1 (3 sets) | |||
| Mini band SL hip extension + fling jacks | 10ea/15 | remaining time | |
| EMOM #2 (3 sets) | |||
| Mini band squat w/ abduction (band above knees) + Shuffle | 10/2 laps | remaining time | |
| Ladder: Add-on (add 1 exercise every set(A1; A1+A2; A1+A2+A3;…..)) | |||
| A1- Sled push | 1 lap | ||
| A2- Sit-outs | 2ea | ||
| A3- Band squat to row | 3 | ||
| A4- Iso. Lunge jump | 4ea | ||
| A5- Plank w/ hip tap | 5ea | ||
| A6- KB deadlift | 6 | ||
| A7- Squat jumps | 7 | ||
| A8- Penguins | 8ea | ||
| A9- High knees | 9ea | ||
| A10- Jumping jacks | 10 | as needed | |
| Partner CHAIN | |||
| P1- BB deadlift | 3 | 8 | |
| BB jump shrug | 3 | 8 | |
| BB hang clean | 3 | 8 | |
| R2- Rest until P1 finishes, then switch roles | |||