Complete 3 Rounds of the Following:
Hip Hinge Swings x 10 Reps
Step Up to Hop x 10 Reps (each side)
Bench Row x 10 Reps (each side)
Single Arm Upright row x 5 Reps (each side)
Single Arm Full Thruster x 5 Reps (each side)

Any remaining time complete the following:
Torso Rotation w/Press x...

20 Min AMRAP:
Box jumps x12 Reps
Bench Power Push Ups (or reg) x 6 Reps
Plank Renegade Row w/Jack x 12 total Reps
Alt Chest Press x 12 Total Reps
Sit Up to Press x 12 Reps
V-Up x 6 Reps

Weight Suggestion:
M: 20-40#+ Set DBS
W: 12-25#+ Set DBS

Enjoy your workout!

20 Min EMOM.
Complete 4 rounds of the following:
Min 1: Kneel Press to Stand x 5 Reps (each side)
Min 2: Curtsy Lunges x10 Reps Total
Min 3: Deadlifts x 15 Reps
Min 4: Mountain Climbers x 20 Reps total
Min 5: REST

Weight Suggestion:
M:15-40#+ Set DBS
W: 10-25#+ Set DBS

Enjoy your workout!

Circuit Short 20 Min Workout:

Complete 3 Rounds of the Following:
Hip bridge chest Press x 6 Reps
Tricep Ext x 6 Reps
Triangle Push Ups x 6 Reps
Scorpion to Spiderman x 12 Reps

Complete 3 Rounds of the Following:
Lateral Lunge to Bicep Curl x 6 Reps
Hammer Curl x 6 Reps
Ground to Press x 6 ...

Bodyweight EMOM. Complete 2 rounds of the following:

M1: Jump Squats x 16 Reps
M2: Single Leg RDL x 8 Reps (each side)
M3: Prisoner Walks x 8 Reps
M4: Close Set Push Up x 8 Reps
M5: 4 Point Plank x 8 Reps
M6: Bicycle x 32 Reps (r/l = 2)
M7: Heel Reaches x 32 Reps (r/l = 2)
M8: Cross Jac...

20 Minute Circuit:
Complete 3 rounds of the following:
Snatch x 4 Reps (each side)
Reverse Lunge x 8 Reps (each side)
Leg Raise w/Hip Raise x 8 Reps
Weighted Squats x 8 Reps
Pop Jacks x 16 Reps
Palms to Elbows x 8 Total Reps
Sumo Squat x 8 Reps

Any remaining time:
Full Burpee x 8 Reps ...

20 Min AMRAP:
Alt Shoulder Press x 6 Reps (each side)
Hollow Hold S/A Close Grip Chest Press x 8 Reps (each side)
Seated Oblique Knee Tucks x 10 Reps (each side)
Alt Hammer Curls x 6 Reps (each side)
Hand Release Push Up x 8 Reps (each side)
Shoulder Tap to Plank Jack x 10 Reps (each side)...

EMOM. Complete 3 rounds of the following:

M1: Scorpion to Spiderman x 16 Reps
M2: Over Unders x 16 Reps
M3: Weighted Hip Bridge x 16 Reps
M4: Static Lunge x 8 Reps (each side)
M5: Bear to Plank Walks x 16 Reps
M6: Blast off Push Ups x 8 Reps
M7: REST then repeat

Weight suggestion:
M: 2...

20 Min AMRAP:

Deadlifts x 8 Reps
Curtsy Lunges x 8 Reps (each side)
Half Thrusters x 8 Reps
Tricep Ext x 8 Reps
Reverse Grip Rows x 8 Reps
Sumo Squat x 8 Reps
Side Plank Hip Dip x 8 Reps (each side)

Weight suggestion:
M: 20-40#+ Single DB
W: 12-25#+ Single DB

Enjoy your workout!

Circuit Training: Bench and Bodyweight
Burpee to a Box jump x6
Bench Hop overs x12
Broad Jump to shuffle x12
3 rounds

Bench Pistols (mod: kickstand) x6e
5 Pulse Squat to Lateral Steps Up x6e
Seated Knee Tucks 12
2 rounds

Plank to hops- Knee to Elbow x24 total
Full Sit up 12
1 Round

Enjo...

AMRAP- 20mins Bench and Mid-Heavy weightsSnatch x4e
Reverse Row x8
Bench Step overs x16
Clean to Press x8e
Single Arm Chest Press x8e
Plank row to a deadlift x8
Bear Taps x16

Weight suggestion:
M: 20-40#+ Single DB
W: 12-25#+ Single DB

Enjoy your workout!

EMOM- 1 heavy dumbbell
M1: Burpees 30sec/ Plank 30sec
M2: Kettlebell Swings 30sec/ ISO Squat 30 sec
M3: Jump Squats x30 reps
M4: Rest
3 rounds

M1: Plank Hip Rocks
M2: Weight Reverse Lunge 30/30
M3: S/L Dead lift 30/30
M4: Rest
2 rounds