| Exercise | Sets | Reps | Rest |
| Animal walks | |||
| Crab walk | 1 | 1L | |
| Bunny hop | 1 | 1L | |
| Bear crawl | 1 | 1L | |
| Tiger crawl | 1 | 1L | |
| Mobility | |||
| Bent-over I’s, Y’s and T’s | 1 | 10ea | |
| Knee drivers | 1 | 10ea | |
| Leg cradle | 1 | 10ea | |
| Quadruped elbow to knee | 1 | 10ea | |
| 3 Mins On 2 Mins Off (split class in 2) | |||
| A1- Run | 3 | 100M | |
| A2- SB hami curl | 3 | 15 | |
| A3- DB rear delt flies | 3 | 15 | |
| A4- DB Renegade row + hop-up + hang clean | 3 | until time | |
| B1- Bosu skier jumps | 3 | 15ea | |
| B2- Goblet 1-1/4 squat | 3 | 15 | |
| B3- DB scap raise | 3 | 15 | |
| B4- MB slams | 3 | until time | |
| Abs | |||
| Plank w/ lateral toe tap | 3 | 15ea | |
| Side lying hip extension | 3 | 12ea | |
| Hollow body hold | 3 | 30″ | 60″ |