Timed: 1 min each (different tempos) = 3 min

• Squats 4 count lower : 1 count up (Med-Heavy DB)
• Squats 2 : 1 (Medium DB)
• Squats 1 : 1

AMRAP = 6 min

• 1-Arm Snatch to Back Lunge x 8 (1 Med-Heavy DB)
• 1-Arm Dead Lift to Upright Row x 8
• 1-Arm Push Press x 8
• Repeat on other side

Timed: 1 min each (30 sec per leg) = 3 min

• 4 counts lower : 1 count up (Med-Heavy DB)
• 2 counts lower: 1 count up (Medium DB)
• 1 count lower: 1 count up
  

EMOM = 3 min

• Band Squat to Shoulder Press x 10
• Plank Up Downs x ROT

EMOM = 3 min

• Band Lateral Raises x 15-20
• Band Lateral Walks x ROT

EMOM = 3 min

• Band Front Raises x 15-20
• Down Dog Push-ups x ROT