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

4 Rounds:
1 minute per exercise
Chest Press
Glute Bridge + Lats
Hamstring Sliders
Tabletop Eccentric

Equipment Needed:
Band (looped)
Dumbbells
Towels or Heel Sliders
Yoga Mat
Pillow/Prop to elevate head (optional)