20 walking lunges 10 air squats 20 reverse lunges in place (bodyweight) 10 big and slow mountain climbers 20 walking lunges w/ a twist over front leg 10 scorpions lying on your back

EMOM x14: Odd) 10-12 DB front squats w/2 DBs (45/30) Even) 12-15 DB russian twists (down and back=1) *If you only have one DB, then load up a backback with weight/bottles of water for additional weight and wear it on your back while performing the squats. Alternatively, doing DB goblet squats w/one DB only will suffice. *7x through each exercise

For time: 40-30-20-10 Alternating DB reverse lunges in place (45/30) Sit-ups w/feet anchored under the DB *10 lateral burpees over the DB after each round Note: you will USE ONLY ONE DB for this Conditioning Circuit. Hit it hard!!

2 rounds of: 20m bear crawl 20m high knees 20m crab walk 20m butt kicks 3 inch worms in place

EMOM x25: Min 1) 8-10 single arm DB strict press @45/30lb (right) Min 2) 8-10 single arm DB strict press @45/30lb (left) Min 3) 12-15 single arm DB rows @45/30lb (right) Min 4) 12-15 single arm DB rows @45/30lb (left) Min 5) 10-15 REAL Sit-ups w/feet anchored under DB

For time: 200m run 24 alternating DB snatch @45/30lb 200m run/1 min max distance run (30 sec down,30 sec back) 20 alternating DB snatch @45/30lb 200m run 16 alternating DB snatch @45/30lb 200m run 12 alternating DB snatch @45/30lb 200m run 8 alternating DB snatch @45/30lb *if you do not have a way to measure distance, simply run for time ie. 1 min max distance run (30 sec down,30 sec back)

2 min easy jog 50 jumping jacks 40 walking lunges 30 sit-ups 20 air squats 10 inch worms in place

20 min AMRAP of: 400m run/2 min run 50 air squats 400m run/2 min run 40 sit-ups w/feet anchored under DB 400m run/2 min run 30 Bodyweight walking lunges 400m run/2 min run 20 strict perfect push-ups *if you do not have 400m measured out then simply run for 2 minutes (1 min down and 1 min back)

EMOM x8: odd: 10 air squats +10 jumping jacks even: 10 reverse lunges +10 jumping jacks

EMOM x15: Min 1) 10-14 DB rear foot elevated split squats (R) Min 2) 10-14 DB rear foot elevated split squats (L) Min 3) 5 V-ups+5 tuck ins +5 hollow rocks +10 sec hollow hold *45lb/30lb DBs (just use a challenging weight) *5x through this circuit *USE ONE DB for the split squats and hold the DB in front of your chest *for the rear foot elevated split squats place your back leg on the edge of a couch or bed, alternatively you can keep your back foot on the ground if you have to.

EMOM x 16: Min 1) 12-14 single arm DB thrusters (left arm) Min 2) 50 double unders/40 sec max jumping jacks Min 3) 12-14 single arm DB thrusters (right arm) Min 4) 50 double unders/40 sec max jumping jacks *4x through this circuit

2 rounds of: 1 min easy run 12 plank to push-ups 25 jumping jacks 3 inch worms

EMOM x25: Min 1) 40 sec max rep single arm DB bench/floor press @45/30lb (right) Min 2) 40 sec max rep single arm DB bench/floor press @45/30lb(left) Min 3) 40 sec max rep single arm DB rows @45/30lb (right) Min 4) 40 sec max rep single arm DB rows @45/30lb (left) Min 5) 10-15 lying leg lifts on the ground (keep your hands OUTSIDE of your hips on the ground!!) *Goal is to get as many reps as possible in the 40 seconds, just aim to be consistent on your number of reps from the first round to last round!!

Every 3 min x5 rounds: 24 single arm DB push press (12R/12L) then 100m shuttle run (10m down and back 5x) *if you cannot run, then perform 10 burpees as fast as possible) *Aim to finish each round as fast as possible in order to get more rest before you start the next round. Keep the intensity high!!