Set 1:
EMOM For 10mins
5 x DB Reverse Lunge to Single Leg RDL

Set 2:
10 Min AMRAP
20m Farmers Walk
15 x KB High Pull
10 x Pull Ups

Set 3:
2min Efforts of:
- Row
- 5 x Burpees/20 x Mt Climber
- Air Bike
- 5 x Burpees/20 x Mt Climber
"1min rest between efforts"

Set 1:
EMOM for 10mins
a) 6 x Front Squats
b) 12 x Russian KB swings

Set 2:
EMOM For 18mins
a) 12-15 x wall ball
b) 20 m oh plate lunge
c) 12 x hang knee raise

Set 3:
2 rounds of
30 sec prone hold
30 sec LH side plank
30 sec prone hold
30 sec RH side plank
60 sec rest.

Set 1:
EMOM For 12mins
a) 12 x DB floor Press
b) 10 x Batwings - Incline
c) 30 sec Prone Hold

Set 2:
TABATA - Alternating (8mins)
a) Push Press
b) Ring Row

Set 3:
Row 20 cal
rest
Air Bike 20 Cals
rest
Sled Push 60m
rest
10m Shuttle Run x 20
rest
50 Lateral Bar Hops
​

Set 1
EMOM for 12mins.
A) 6 x RHS Single leg deadlift
B) 6 x LHS Single leg deadlifts
C) 6 x Pull ups

Set 2
20min AMRAP
Run250m/Row 300m/Air Bike 600m
10 x push press
15 x KB swings
20 x lat bar hop
​

Set 1
EMOM for 15mins
a) 12 x Goblet Squat
b) 12 x Incline Batwings
c) 12 x Sit ups

Set 2
5 rounds of:(15min cap)
5 push ups
10m lunge
20 x mountain climbers

Set 3:
3mins max cal effort.
​Air Bike or Rower.

Set 1:
Every 2mins For 14mins
5 x Front Squats
5 x Box Jumps

Set 2
10min AMRAP
20m OH Plate Lunge
20 x KB Swings

Set 3:
Every 4mins
400m Sprint
​

Set 1
EMOM for 10 mins
a) 10 x Floor press
b) 10 x Incline Batwings

Set 2
7min AMRAP
5 x Push ups
10 x Body Rows
15 x DB Push Press

Set 2
Every 2 min for 12 mins
a) 250m Row
AMRAP Burpees
(rest 2mins)
b) Run 250m
AMRAP Burpees
(Rest 2 mins)
c) Air Bike 15/10 Cals
​AMRAP Burpees
(Rest 2 min)

Set 1:
EMOM For 15 Mins
a) 12 x KB Goblet Squats
b) 20m MB Lunge and Twist
c) Banded Side Walk 5m Each Side

Set 2:
a) 5min Sled Relay 
rest 2mins
b) 5 mins AMRAP
Air bike/Row Cals
rest 2mins
c) 5min AMRAP
10 x Wall Ball
5 x Burpees
​