| Exercise | Sets | Reps | Rest |
| Warm Up | |||
| Jog+ Fire hydrants | 1 | 2L+10ea/10ea | |
| Jog+ Calf raises | 1 | 2L+20 | |
| Jog+ Infant squat | 1 | 2L+10 | |
| Jog+ Downward dog push ups | 1 | 2L+10 | |
| Jog+ PVC squat | 1 | 2L+15 | |
| Jog + PVC pass-through | 1 | 2L+15 | |
| 9 to 5 | |||
| A1- Band chest flies + Goblet clean | 9 | 9+9 | |
| B1- Dbl. suitcase deadlift w/ biceps curl + High plank jacks | 8 | 8+8 | |
| C1- Alt. Cossack squat + MB OH throw | 7 | 7ea+7 | |
| D1- Full KB raise + Froggies | 6 | 6+6 | |
| E1- alt. Lunge jump + SA DB OH triceps extension | 5 | 5ea+5ea | – |
| Abs | |||
| Stir the pot | 3 | 10ea | |
| Lying leg raise | 3 | 15 | |
| Decline plank w/ alt. SA raise (feet on box) | 3 | 10ea | 60″ |