4 Rounds:
40 seconds on, 20 seconds rest
Monster Walk to Hamstring Curl
Curtsey Lunge to Lateral Raise
Commandos
Standing March

Finisher:
Knee Drives x 40 sec E
Leg Commandos x 30 sec

Equipment Needed:
Band (looped)
Dumbbells
Bench

5 Rounds:
30 seconds on, 15 seconds off
Modified Burpee to OH press
Deadlift to upright row
Reverse Mountain Climber to Triceps Dip (knee bent)
Eccentric Tabletop

Finisher:
4 x 45 sec
Curtsey Lunge

Equipment Needed:
Dumbbells
Yoga Mat
Bench
Bands (optional)

5 Rounds:
30 seconds on, 15 seconds off
Elevated Side Plank to Clamshell
Back Lunge to DB Press
Elevated Hip Thrust to Chest Press

Finisher:
2 x 1 min
Thruster to Mountain Climber (standing)

Equipment Needed:
Dumbbells
Bench
Band (optional)
Yoga Mat
Pillow/Prop to elevate head (optional)