4 Rounds:
1 minute per exercise
Cross Body Pulldown
Staggered Sit to Stand
External Rotations
Elevated Tabletop to Birddog

Equipment Needed:
Band (unlooped)
Dumbbells or Kettlebells
Yoga Mat

4 Rounds:
1 minute per exercise
KB Pull Through to Squat Step Over
Skull Crusher to DB Pullover
Sumo Squat
Around the World to Alt. DB March

Finisher:
Leg Commandos x 45 seconds

Equipment Needed:
Dumbbells or Kettlebell
Yoga Mat
Pillow/Prop to elevate head (optional)

4 Rounds:
1 minute per exercise
Bent Over Row and Upright Row
Suitcase Squat to RDL
Knee Drop to Lateral Plank Walk
Glute Bridge

Finisher:
Dead Bug 1 x 1 min

Equipment Needed:
Dumbbells
Band (optional)