| Exercise | Sets | Reps | Rest |
| Warm Up | |||
| a)2 min. Max. cal row | 1 | 2 mins. | |
| b) side-lying shoulder pendulums | 1 | 60″ea | |
| Animal walks | |||
| Bent-knee Bear crawl + jog | 1 | 1L + 2L | |
| Inch worm +jog | 1 | 1L + 2L | |
| Tiger crawl +jog | 1 | 1L + 2L | |
| Crab walk +jog | 1 | 1L + 2L | |
| Duck walk +jog | 1 | 1L + 2L | |
| Forward groiners/froggies +jog | 1 | 1L + 2L | |
| Abs | |||
| Spiderman plank | 3 | 10ea | |
| BW Dead bug | 3 | 10ea | |
| Lift to bent-knee side plank | 3 | 10ea | 60″ |
| Mini Circuit AMRAPs | |||
| A1- TRX SL squat | 7 mins | 10ea | |
| A2- TRX rear delt. Flies | 10 | ||
| A3- TRX squat jumps | 10 | – | |
| B1- Band biceps curl | 7 mins | 10 | |
| B2- Mini step hops | 15 | ||
| B3- Jam slam w/ hop-up | 10 | – | |
| C1- Goblet good morning w/ OH press | 7 mins | 10 | |
| C2- MB reverse OH throw | 10 | ||
| C3- SL F/B line hops | 10ea/10ea | – | |
| D1- Lateral band walk | 7 mins | 10ea | |
| D2- Tire sledgehammer | 5ea | ||
| D3- Wide-outs | 15 | – |