| Exercise | Sets | Reps | Rest |
| Animal walks | |||
| Frankenstein walk + Burpees | 1 | 1L +8 | |
| Duck walk + burpees | 1 | 1L +6 | |
| Fwd. froggies + burpees | 1 | 1L +6 | |
| Lateral bear crawl + burpees | 1 | 1/2L ea. +6 | |
| Chimp walk + burpees | 1 | 1L +6 | – |
| Wide-knee child’s pose | 1 | 60″ | |
| Mini AMRAPs | |||
| A1- Tire sledgehammer | 7 mins | 10ea | |
| A2- Toe touches | AMRAP | 15ea | |
| A3- Lateral band walk | 10ea | – | |
| B1- KB swing w/ broad jump | 7 mins | 10 | |
| B2- Sit-outs | AMRAP | 5ea | |
| B3- KB upright row | 10 | – | |
| C1- Run | 7 mins | 100M | |
| C2- KB/DB sumo deadlift | AMRAP | 10 | |
| C3- DB triceps extension | 10 | – | |
| D1- Full KB raise | 7 mins | 10 | |
| D2- Bosu skier jumps | AMRAP | 10ea | |
| D3- Band chest flies | 10 | – | |
| Abs | |||
| Lying Leg raise | 3 | 15 | |
| Plank w/ opp. Hip tap | 3 | 10ea | |
| KB Russian twist | 3 | 15ea | 60″ |