| Exercise | Sets | Reps | Rest |
| Animal/Dynamic walks | |||
| Frankenstein walk | 1 | 2L | |
| Heel walk | 1 | 2L | |
| Toe walk | 1 | 2L | |
| Crab walk | 1 | 1L | |
| Bunny hop | 1 | 1L | |
| Inch worm | 1 | 1L | – |
| Mini AMRAPs | |||
| A1- Sled push + drag | 7 min | 1L +1L | |
| A2- Mini step hops | AMRAP | ||
| A3- SA band row | – | ||
| B1- SA KB swing to row | 7 min | ||
| B2- Band biceps curl | AMRAP | ||
| B3- Skier jumps | – | ||
| C1- Bike sprint | 7 min | ||
| C2- Slide board lateral lunge | AMRAP | ||
| C3- DB pullover | – | ||
| D1- Farmer walk | 7 min | ||
| D2- Singles | AMRAP | ||
| D3- Goblet squat | – | ||
| **Katie- weather permitting, they can do circuit D outside | |||
| Abs | |||
| Slide board body saw | 3to4 | 12 | |
| Hollow body hold | 3to4 | 20″ | |
| Band Paloff hold | 3to4 | 20″ea | 60″ |