Complete 3-4 rounds of the following all with hip circle on!

1 minute of Hip Thrust
1 minute of Skaters (band on)
1 minute fo Side Lying Hip Raise to Kickback
1 minute of Bear Squat to Reach
1 minute of Burpee x 2 Squat Jax
1 minute of REST (or Monster Walk)

Weight Suggestions
M: 25#+ DB
W: 12#...

Complete 4 rounds of the following:

Dumbbell Squat to Overhead Press x 1 MIN Max Reps
Pushups x 12 Reps
Deadlift x 1 MIN Max Reps
Upright Row x 12 Reps
Lateral Bench Hops x 1 MIN Max Reps
Bench Row (heavy) x 12 reps (on each side)

Weight Suggestion
M: 20-35#+ Set DBS
W: 10-20#+ Set DBS

Complete the following 20 MIN AMRAP:

20 Sit Ups
20 Mountain Climbers
20 Step Up (on each side)
20 Split Squats (10 on each)
20 DB Swings
20 Walking Lunges
100 Jump Rope

Weight suggestion:
M: 20-35#+ Set DBS
W: 10-20#+ Set DBS

AMRAP: How many rounds of the following can you get in 15 minutes?

Box Jumps x 10
Def Lunges x 10 reps (on each side)
Elevated Deadlift x 10 reps (on each side)
Lateral Lunges x 10 reps (on each side)
Side Lunge Hops x 10 (on each side)

9 MIN EMOM: Abs (by request!)

MIN 1: Plank
MIN 2: ...

8 MIN AMRAP: Complete the following.

8 Alternating DB Snatches
8 Burpees
50 Jump Rope

8 MIN AMRAP: Complete the following.

10 Hang Cleans
10 DB Squats
10 Push Press

8 MIN AMRAP: Complete the following.

12 Back Lunge to upright row
12 Side Bench Hops (12 on ea side)
50 Jump Rope

We...

Complete 5 rounds of the following:

MIN 1: DB Squats (pause)
MIN 2: Step Up (30/30)
MIN 3: Sumo to Overhead Press
MIN 4: Superman/Climbers (30/30)

Finisher: complete 3 rounds of with hip circle on:

Glute Heel Lifts x 20 rep
Bridges x 20 Reps

Weight suggestion:
M: 20-40#+ Set DBS
W: 12-...

Every 3 minutes complete the following fo 4 rounds. Whatever time is left over is your rest. No time left over? No rest :P

75 Jump Rope
10 Chin Ups (sub bench row 10/10)
15 DB Chest Press

Every 3 minutes complete the following fo 4 rounds. Whatever time is left over is your rest. No time lef...

15 MIN AMRAP (if you only have time for 10 that’s cool). Go HARD.

10 Deadlifts
10 Box Jump Burpees
10 Walking Lunge (on each side 20 total)
10 American Swings

Finisher: 30 seconds of each for 4 rounds (10 min)

Side Plank Right
Side Plank Left
1/2 Sit Up
Slow Bicycle Crunch
Hip Raises

W...

Complete 3-4 rounds of the following (if you have time for 4, please do 4).

MIN 1: Plank Row to Pushup
MIN 2: Tricep Dip/Bicep Curl (30 sec each)
MIN 3: Push Press
MIN 4: Plank Walk
MIN 5: DB Angels/Lateral Raises (30 sec each)
MIN 6: Max Jump Rope

Weight suggestion:
M: 20-40#+ Set DBS
...

Complete 4 rounds of the following or 20 minutes. Whatever comes first.

DB Snatch (right) x 8
DB Runner Row (right) x 8
DB One Leg RDL (right) x 8
DB Squat x 8 Reps
DB One Arm Burpee-no jump (right) x 8

Repeat on left side. Both Sides = 1 Round.

Weight Suggestion:
M: 25-40#+ Set DBS
W: 12-25#+...

Complete 4 rounds of the following or 20 minutes. Whatever comes first.

Chest Press to Bridge x 1 MIN Max Reps
Pushups x 12 Reps
Deadlift Upright Row x 1 MIN Max Reps
American DB Swing x 12 Reps
Plank Hold x 1 MIN
Bird Dog Bench Row x 12 Reps (on each side)
DB Pullover x 1 MIN Max Reps
Sit Up to...

10 Minute EMOM. Complwte BOTH of these in the same minute. Every Minute. For ten minutes :)

8 DB Power Cleans
8 Burpees

10 Min EOM. Complete both of these in the same minute. Every minute. For ten minutes!

8 Alternating DB Snatches
8 Knee Swipers (4 on ea)

Weight Suggestion:
M: 25-40#+ Set DB...