| Exercise | Sets | Reps | Rest |
| Animal walks | |||
| Frankenstein walk | 1 | 1L | |
| Tiger crawl | 1 | 1L | |
| Chimp walk | 1 | 1L | |
| Bunny hop | 1 | 1L | |
| Forward froggies | 1 | 1L | |
| Activation: | |||
| Rower sprint | 3 | 30″ | |
| Bottom squat hold | 3 | 30″ | |
| Jump rope | 3 | 30″ | |
| Shin box | 3 | 30″ | – |
| 9 to 5 | |||
| A1- Lateral band walk + High plank jacks | 9 | 9ea+9 | |
| B1- Squat to MB + Lateral leaps | 8 | 8+8ea | |
| C1- Full KB raise + Band biceps curl | 7 | 7+7 | |
| D1- SA KB high pull + Band chest press | 6 | 6ea+6 | |
| E1- Calorie/bike row + D&B sprint | 5 | 5+5 D&B (10L) | – |
| *1-2 minute rest between completing all sets and reps of each exercise pair* | |||
| Abs | |||
| SB dbl. knee tuck | 3 | 30″ | |
| Band paloff hold | 3 | 20″ea | |
| “V” sit | 3 | 30″ | 60″ |