| Exercise | Sets | Reps | Rest |
| Monster Band warm-up: | |||
| Band shoulder press | 3 | 10 | |
| Band back squat | 3 | 10 | |
| Band split squat | 3 | 10 | |
| Band chest press | 3 | 10 | |
| Band RDL | 3 | 10 | |
| 3-way band pull | 3 | 5x5x5 | |
| Jumping jacks/ fling jacks/ Seal jacks | 3 | 20 | |
| KB Complex: You-go-I-go (wait until P1 finishes all exercises before P2 starts) | |||
| A1- KB swings | 4 | 10 | |
| A2- KB sumo Deadlift | 4 | 10 | |
| A3- KB goblet clean | 4 | 10 | |
| A4- KB biceps curl | 4 | 10 | |
| A5- KB squat jumps | 4 | 10 | |
| Timed Ladders | |||
| B1- Mtn climbers | 4 | 30″/25″/20″/15″ | |
| B2- DB triceps extension | 4 | 30″/25″/20″/15″ | |
| B3- BW squat | 4 | 30″/25″/20″/15″ | 1′ |
| C1- Alt. Reverse lunge | 4 | 30″/25″/20″/15″ | |
| C2- Full KB raise | 4 | 30″/25″/20″/15″ | |
| C3- Hot feet | 4 | 30″/25″/20″/15″ | 1′ |
| Abs: | |||
| D1- Side plank | 3 | 30″ea | |
| D2- Russian Twist | 3 | 30″ | 1′ |