EMOM 20 (every minute on the minute) 5 rounds

1’ 30 sec prisoner air squats - 1’ 30 sec high knees - 1’ 30 sec elbow plank - 1’ 30 sec mountain climbers

EMOM 16 (every minute on the minute) 4 rounds

1’ 30 sec lunges - 1’ 30 sec cross jacks - 1’ 30 sec leg raises - 1’ 30 sec up downs

EMOM 16 (every minute on the minute) 4 rounds

1’ 30 sec split squats L - 1’ 30 sec split squats R - 1’ 30 sec situps - 1’ 30 sec plank march

EMOM 16 (every minute on the minute) 4 rounds

1’ 30 sec good morning arms over head - 1’ 30 sec hollow hold - 1’ 30 sec single leg raise (15 sec per side) - 1’ 30 sec superman hold

EMOM 16 (every minute on the minute) 4 rounds

1’ 30 sec prisoner squats with pulse

1’ 30 sec pushups

1’ 30 sec plank air rows

1’ 30 sec knee tuck

EMOM 16 (every minute on the minute) 4 rounds

1’ 30 sec rev lunges

1’ 30 sec hip thrusts

1’ 30 sec quadruped hold

1’ 30 sec standing mountain climbers

EMOM 16 (every minute on the minute) 4 rounds

1’ 30 sec Curtsy squats alt

1’ 30 sec mountain climbers (opposite)

1’ 30 sec squat jacks

1’ 40 sec side plank (20 sec per side)

EMOM 16 (every minute on the minute) 4 rounds

1’ 30 sec front scale

1’ 30 sec back scale

1’ 30 sec hollow hold

1’ 30 sec sky diver

EMOM 16 (every minute on the minute) 4 rounds

1’ 30 sec cross jacks front

1’ 30 sec stand to kneeling

1’ 30 sec mountain climbers (fast)

1’ 30 sec Russian twist

Emom 16 (every minute on the minute) 4 rounds

1’ 30 sec squat to quadruped

1’ 30 sec side lunges

1’ 30 sec plank switches

1’ 30 sec bicycle

AMRAP 16 (as many reps/rounds as possible)

8 rev lunge + curtsy lunge R

8 rev lunge + curtsy lunge L

8 leg raises butt lift

8 up down jump

AMRAP 16 (as many reps/rounds as possible)

16 prisoner air squats

16 high knees

16 elbow plank side touch

16 mountain climbers (tricep)