| Exercise | Sets | Reps | Rest |
| Animal Walks + Mobility | |||
| Frankenstein walk | 1 | 1L | |
| Bottom squat w/ thoracic rotation | 1 | 10ea | |
| Duck walk | 1 | 1L | |
| Close the gate | 1 | 10ea | |
| Forward froggies | 1 | 1L | |
| Seated ankle circles | 1 | 5ea/5ea | |
| Chimp walk | 1 | 1L | |
| Scaption, from knees | 1 | 20 | – |
| Hurricane | |||
| A1- Run | 3 | 100M | |
| A2- SL RDL | 3 | 15ea | |
| A3- Hop ups | 3 | 15 | |
| A4- TRX triceps extension | 3 | 15 | – |
| B1- Run | 3 | 100M | |
| B2- 1-1/4 Squat | 3 | 15 | |
| B3- High Plank jacks | 3 | 15 | |
| B4- TRX SA row | 3 | 10ea | – |
| C1- Run | 3 | 100M | |
| C2- Slide board hami curls | 3 | 15 | |
| C3- MB OH throws | 3 | 15 | |
| C4- DB press out | 3 | 15 | – |
| Abs | |||
| Penguins | 3 | 20ea | |
| Plank | 3 | 30″ | |
| Hollow body hold | 3 | 30″ | 60″ |