| Exercise | Sets | Reps | Rest |
| Animal walks: | |||
| Duck walk + Skip | 2 | 1L / 1L | |
| Bear crawl + High skip | 2 | 1L/ 1L | |
| Tiger crawl + A-skip | 2 | 1L/ 1L | |
| Bunny hop + Jog | 2 | 1L/ 1L | |
| Inch worm + Sprint | 2 | 1L/ 1L | |
| Stretch: | |||
| Child’s pose w/ shoulder stretch | 45″ea | ||
| Calf stretch | 45″ea | ||
| Circuits | |||
| A1- Battle rope Jumping jacks | 3 | 15 | |
| A2- Bosu up-up-down-down | 3 | 15 | |
| A3- Plank w/ alt. SL raise | 3 | 10ea | |
| A4- Hop-ups | 3 | 15 | |
| A5- Band chest press | 3 | 15 | 30″ |
| B1- Battle rope alt. mini waves | 3 | 15ea | |
| B2- Bosu skier jumps | 3 | 10ea | |
| B3- SB double knee tuck | 3 | 10 | |
| B4- High knees | 3 | 15ea | |
| B5- Band rear delt. Flies | 3 | 15 | 30″ |
| C1- Battle rope slams | 3 | 15 | |
| C2- Mini step hops | 3 | 15 | |
| C3- Bosu plank w/ alt. knee tuck | 3 | 10ea | |
| C4- Power step-ups | 3 | 5ea | |
| C5- Band face pulls | 3 | 15 | 30″ |