4 Rounds
1 minute per exercise
Kettlebell Pull Through
Skull Crusher to DB Pullover
Sumo Squat
Around the World to Standing March

Equipment Needed:
Kettlebell or Dumbbells
Yoga Mat
Prop/Pillow for head support

4 Rounds:
40 seconds on, 20 seconds rest
Bicep Curl Variation
Lateral Raises
RDL
Sumo Squat

Finisher:
Thruster 1 x 45 seconds

Equipment Needed:
Dumbbells
Band (optional)

4 Rounds:
30 seconds on, 15 seconds rest
Plank Up/Down + Taps
DB Front Raises + Side Lunge
Single Leg Up and Double Leg Return
Elevated Hip Thrusts
Elevated Plank Hip Dips

Equipment Needed:
Dumbbells
Band (optional)
Bench or Chair

4 Rounds:
30 seconds on, 15 seconds off
Single Arm OH Press
Bicep Curls + Calf Raise
Goblet Squat
Bulgarian Elevated RDL
Elevated Plank Shoulder Taps

Finisher:
DB Step-Ups 1 x 30 seconds

Equipment Needed:
Dumbbells
Band (optional)
Step

4 Rounds:
45 seconds on, 15 seconds off
Monster Walk to Squat
Elevated Plank Step Outs (band optional)
DB Shoulder Press to Lateral Raise
Plank to Bear Hover

Equipment Needed:
Band (looped)
Bench
Dumbbells

4 Rounds:
30 seconds:
Sumo Squats
Reverse Fly to Row
One Leg out Kneeling Squats
Birddogs (1 minute)

Equipment Needed:
Dumbbells
Band (optional)
Yoga Mat