| Exercise | Sets | Reps | Rest |
| Warm-up | |||
| Jump rope | 1 | 100 | |
| Bear crawl | 1 | 1 length | |
| Ankle walk | 1 | 1 length | |
| Jump rope | 1 | 100 | |
| Tiger crawl | 1 | 1 length | |
| Inch worm | 1 | 1 length | |
| Jump rope | 1 | 100 | |
| Zombie walk | 1 | 1 length | |
| Elbow/instep/rotation | 1 | 1 length | |
| Abs | |||
| Partner plank and clap | 3 | 10ea | |
| SA farmer’s walk | 3 | 1 lap each | |
| Plank walk-up | 3 | 10 | 1′ |
| 9 to 5 | |||
| A1- Lateral band walk+ Toe touches | 9 | 9ea+ 9ea | |
| B1- Shuffle w/ hop-up + BB inverted row | 8 | 8widths+ 8 | |
| C1- MB slams+ Iso. Lunge jumps | 7 | 7+ 7ea | |
| D1- DB squat to shoulder press + Walking KB swing | 6 | 6+6 | |
| E1- BB hang snatch + PVC OH squat | 5 | 5+5 | |
| *do all 9 sets of “A1″ before moving onto”B1”; then do all 8 sets of “B1” before moving onto “C1”; etc.* | |||
| *the group can take a little rest after completing each pair | |||