| Exercise | Sets | Reps | Rest |
| Animal Walks | |||
| Duck walk | 1 | 1L | |
| Tiger crawl | 1 | 1L | |
| Backward Bear crawl | 1 | 1L | |
| Backward Froggies | 1 | 1L | |
| Chimp walk | 1 | 1L | – |
| Flexibility | |||
| Tripod hold | 1 | 45″ea | |
| Tricep stretch | 1 | 30″ea | – |
| Combos | |||
| A1-Singles | 1 | 150 | |
| A2- DB/KB boxer halo | 4 | 8ea | |
| A3- Mtn. climbers | 4 | 20ea | – |
| B1- Singles | 1 | 150 | |
| B2- Band rear delt. Flies | 4 | 15 | |
| B3- Same side lunge jumps | 4 | 10ea | – |
| Tabata #1 | |||
| C1- SA KB racked squat (left) | 2 | 20″ | 10″ |
| C2- SA KB racked squat (right) | 2 | 20″ | 10″ |
| C3- Out-out-in-in | 2 | 20″ | 10″ |
| C4- Lateral leaps | 2 | 20″ | 10″ |
| Tabata #2 | |||
| D1- Triceps dips | 4 | 20″ | 10″ |
| D2- Toe touches (on box/bench) | 4 | 20″ | 10″ |
| Abs | |||
| Plank w/ lat. Toe tap | 3 | 12ea | |
| Hollow body hold | 3 | 25″ | |
| SB dbl. knee tuck | 3 | 12 | 60″ |