| Exercise | Sets | Reps | Rest |
| Animal 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- Empty Sled push + drag | 7 min | 1L +1L | |
| A2- Mini step hops | AMRAP | 15 | |
| A3- SA band row | 10ea | – | |
| B1- SA KB swing to row | 7 min | 8ea | |
| B2- Band biceps curl | AMRAP | 10 | |
| B3- Bosu/box Skier jumps | 10ea | – | |
| C1- Bike sprint | 7 min | 5 cals | |
| C2- Slide board lateral lunge | AMRAP | 8ea | |
| C3- DB pullover | 10 | – | |
| D1- Farmer walk | 7 min | 50M | |
| D2- Singles | AMRAP | 50 | |
| D3- Goblet squat | 10 | – | |
| Abs | |||
| Slide board body saw | 3to4 | 12 | |
| Hollow body hold | 3to4 | 20″ | |
| Band Paloff hold | 3to4 | 20″ea | 60″ |