Compete each AMRAP one time through, then repeat. 1 minute rest between AMRAPs.
AMRAP 1:
- 10 RDLs
- 8 box jumps (or modify with squat jumps)
- 5 pushups
AMRAP 2:
- 8 R leg reverse lunges
- 4 burpee R arm snatches
- 8 L leg reverse lunges
- 4 burpee L arm snatches

Set is EQYL, use code fittes...

4 minute supersets, complete each one once through.
SS 1:
- 12 (each arm) single arm Arnold press
- 5 inchworm pushups
SS 2:
- 16 renegade rows
- 10 bicep curls
SS 3:
- 10 floor press to tapback
- 10 plank up to shoulder taps
SS 4:
- 10 (each arm) fly raises
- 10 press jacks

3 rounds: round 1—50 sec on, 10 sec rest; round 2—45 sec on, 15 sec rest; round 3—30 sec on, 30 sec rest. 1 min rest between rounds
- Flutter kicks
- Plank jacks
- Toe touches
- Low plank shifts
- Alternating single leg lowers

Every minute on the minute. Complete 4 rounds. Rest is however long you have between minute 4 and starting minute 1 over again.
Min 1: 10 RDLs + 5 sprawls
Min 2: 20 walking lunges
Min 3: 10 (each leg) SLRDL
Min 4: 10 squats + 5 box jumps (jump squats for modification)

3 different circuits, and 5 minutes to complete them, as many times through. Set a timer for 5 minutes and see how many times you can complete each circuit. 1 minute rest between AMRAPs.
AMRAP 1:
- 10 step ups (each leg)
- 10 (each arm) alternating shoulder press
- 30 flutter kicks
AMRAP 2:
- 1...

3 rounds. Round 1 is 30 seconds each move, back to back. Rounds 2 and 3 are 20 seconds each move, back to back. 1 minute rest between rounds.
- Alternating leg lowers
- Low plank shifts
- Toe touches
- Shoulder taps
- Flutter kicks

This one was a doozy. Please note: bodyweight optional! Don't feel like you have to power through the whole thing with weights. I didn't :)

Format: 45 seconds first move, 30 seconds second move, 15 seconds rest. 6 minute rounds, compete 3 times through.
- Hip thrusts, hip thrust pulses
- BSS, B...

Format: 40 seconds of arms, 20 seconds of abs for 4 rounds. 40 seconds rest between rounds 2 and 3.
- Single to double arm chest press | low plank shifts
- Curl to press | weighted toe touches
- Alternating bent over rows | shoulder taps
- Kickbacks to front press | bicycles

*I say AMRAP at the beginning of this, but meant EMOM!

Format: Every minute on the minute. Complete 3 rounds
Min 1: 12 curtsy lunges + 8 criss cross jumps
Min 2: 45 seconds rotating side planks
Min 3: 15 RDL to bent over rows
Min 4: 10 burpees
Min 5: 12 squat thrusters
Min 6: 60 seconds altern...

Format: 30 seconds first move, 20 seconds second move; 10 seconds rest. 4 rounds. 30 seconds in between rounds
- Chest press + tricep dips
- Renegade rows + bicep curls
- Shoulder taps + Arnold press
- Bent over wide rip rows + skier swings

Format: 30 seconds each move, 10 seconds rest in between supersets. 1 minute rest between rounds. Complete 3 rounds
SS 1: R leg step ups + R leg single leg squats
SS 2: L leg step ups + L leg single leg squats
SS 3: RDLS + sprawls
SS 4: Curtsy lunges + monster walks
SS 5: R leg SL hip thrusts ...

20 seconds each move, back to back. 3 rounds total. 1 minute rest between rounds
- Single arm press to reverse lunge (R arm, L leg)
- Single arm press to reverse lunge (L arm, R leg)
- Woodchoppers (R side)
- Woodchoppers (L side)
- Renegade rows
- Burpees
- SLRDL kick through (R leg)
- SLRDL ki...

*Apologies for the sound in this video, y'all! The echo in the hotel gym didn't mix well with my airpods, and I wasn't aware until much later*

Format: 2 times through each AMRAP. 3 minute AMRAPs for the first time through, 2 minutes for the second time through. 30 seconds rest between AMRAPs
AM...

Format: 40 seconds first move, 20 seconds second move; 30 seconds rest. Complete for 3 rounds
- Hip thrusts, dumbbell lat pullovers
- RDLs, reverse flies
- Glute bridges, renegade rows
- Hinged banded abduction, upright rows

Format: 30 seconds on, 15 seconds rest. Complete 3 rounds.
- Alternating snatches
- Alternating curtsy lunges
- Burpees
- Skier swings
- Hinge to squat complex
- Alternating tricep kickbacks