Hands & knees on ground, inhale and look up, exhale and look down. Lots of easy to find videos if you're unsure on what this looks like.

Start in a downward dog position, exhale and shift into an upward facing dog. You can pause in a plank position or go straight into the upward dog. Whatever works best for you body.

High Plank Position, tap opposite shoulder. maintain core stability & try not to rock back and forth. Reps are total, not per arm.

Lay on back, feet on floor and drive hips up. should be a straight line from knees to shoulders. can do it with or without weight.

Squat, no weight for the warmup. feet hip-ish distance apart, toes pointed outwards, feet planted. drop down & drive knees over toes. focus on controlling the movement over speed.

Standing or kneeling.

One knee down, bell on side that the knee is up on. from rack position, push the bell overhead.

Hands & knees on ground, inhale and look up, exhale and look down. Lots of easy to find videos if you're unsure on what this looks like.

Start in a downward dog position, exhale and shift into an upward facing dog. You can pause in a plank position or go straight into the upward dog. Whatever works best for you body.

High Plank, lift arm up & tap opposite shoulder. maintain core stability.

Hold glute bride position and press a bell over your chest- like a bench press. lock elbows out.

Lay on back, alternate legs going up and down. with control.

See video.

Hands & knees on ground, inhale and look up, exhale and look down. Lots of easy to find videos if you're unsure on what this looks like.

Start in a downward dog position, exhale and shift into an upward facing dog. You can pause in a plank position or go straight into the upward dog. Whatever works best for you body.

8-12 min EMOM two hand swing start at 10-12 reps at add 2 reps each minute, as long as you have rest.

Reverse lunge and pass bell through legs each rep. 6-8 reps per side // 12-16 reps total. feel it out over the first couple sets. make sure you have the rest you need at the end of each minute. (This EMOM is for 10-14 mins - alternate exercises each minute)

bear crawl position (hands on ground, knees hovering about ground) pick up hand and kick through, keeping leg low, and then return to start. 6-8 reps side // 12-16 reps total like the lunges, feel it out. also know that these exercises are gonna be quad heavy. so be smart.

Double kettlebell (or dumbbell) press if you don't have two of the same weight - go one bell, two hand press. EMOM is for 12-16 mins go for 30 seconds & count your reps. And repeat those reps for the rest of the sets.

Core & arm burner. Go from high plank to low plank and repeat. high to low back to high is one rep. make sure you alternate which arm you start on.

Hands & knees on ground, inhale and look up, exhale and look down. Lots of easy to find videos if you're unsure on what this looks like.

Start in a downward dog position, exhale and shift into an upward facing dog. You can pause in a plank position or go straight into the upward dog. Whatever works best for you body.

Any push up variation that works best for you!

Single arm work. Standing. Most (if not all) reps should be strict press - no lower body push. So pick an appropriate weight for that. You can also do this with a dumbbell if that weight works for you. (no cleans - just press)

reps are total, not per side. a few variations - with or without weight and with or without heels on ground.

if you'd like to add a bonus challenge add some tempo work! 3-5 second count down, 3-5 second hold, 3-5 second count on the way up.

Lay flat on back, legs straight up and reach for your toes. exhale as you reach up. move with control - don't just flop back onto your back.

Hands & knees on ground, inhale and look up, exhale and look down. Lots of easy to find videos if you're unsure on what this looks like.

Start in a downward dog position, exhale and shift into an upward facing dog. You can pause in a plank position or go straight into the upward dog. Whatever works best for you body.

Swing Fig 8 clean Rotational press snatch Windmill Switch & repeat

(can do this as doubles if you have double bells) row hop back clean jerk (or push press) Rack squat Reverse lunge / each leg Back to floor & repeat

Dead row Dead clean Reverse lunge Kneeling press Kneeling windmill Step up Overhead rack squat && switch

Kickstand dead Clean Push press Squat Swing Snatch return to floor & repeat

Hands & knees on ground, inhale and look up, exhale and look down. Lots of easy to find videos if you're unsure on what this looks like.

Start in a downward dog position, exhale and shift into an upward facing dog. You can pause in a plank position or go straight into the upward dog. Whatever works best for you body.

Preferably with a kettlebell. Note if you do something else. and if it becomes push press.

Single arm rack squat (if you want you can do double KB rack squat, but note this & adjust reps to 6-8 on doubles)

hinged at hips, bell between feet. row from there & bell returns to ground each rep.

If you are not confident in your snatch - switch to a single arm swing.

Hands & knees on ground, inhale and look up, exhale and look down. Lots of easy to find videos if you're unsure on what this looks like.

Start in a downward dog position, exhale and shift into an upward facing dog. You can pause in a plank position or go straight into the upward dog. Whatever works best for you body.

alternating or doubles

Single or double bell thrusters. You can also do this with a dumbbell. If it's single bell - alternate each interval.

Hands & knees on ground, inhale and look up, exhale and look down. Lots of easy to find videos if you're unsure on what this looks like.

Start in a downward dog position, exhale and shift into an upward facing dog. You can pause in a plank position or go straight into the upward dog. Whatever works best for you body.

bell between feet, hinged at hips, arms stay long/ locked out, stand up tall

Or you can do snatches! 100 reps if you want you can do 100 reps per side!

Any variation of a row! You can change variations literally every rep if you'd like. That would be wildly inefficient, but you could do it! Same deal - you can split the reps (40/40) or do them all for both sides (80/80)

Any squat variation!

Any press! standing, kneeling, z. whatever version. Presses are per side! (40/40)

Or pull ups / chin ups if you've got access to a bar & if you like em more. With push ups - they can be any variation. off knees, elevated, walls, decline.

Hands & knees on ground, inhale and look up, exhale and look down. Lots of easy to find videos if you're unsure on what this looks like.

Start in a downward dog position, exhale and shift into an upward facing dog. You can pause in a plank position or go straight into the upward dog. Whatever works best for you body.

either switch half way through, alternate each round, or do this as two separate exercises.

Alternate press each clean.

Hands & knees on ground, inhale and look up, exhale and look down. Lots of easy to find videos if you're unsure on what this looks like.

Start in a downward dog position, exhale and shift into an upward facing dog. You can pause in a plank position or go straight into the upward dog. Whatever works best for you body.

Forward variation.

Hands & knees on ground, inhale and look up, exhale and look down. Lots of easy to find videos if you're unsure on what this looks like.

Start in a downward dog position, exhale and shift into an upward facing dog. You can pause in a plank position or go straight into the upward dog. Whatever works best for you body.

Single arm. Or doubles if you've got em. Modify reps as needed with the doubles though.

These are single arm. Maintain core stability.

Hands & knees on ground, inhale and look up, exhale and look down. Lots of easy to find videos if you're unsure on what this looks like.

Start in a downward dog position, exhale and shift into an upward facing dog. You can pause in a plank position or go straight into the upward dog. Whatever works best for you body.

If you want some extra spice - add some tempo! 3-5 second count down, 3-5 second hold, 3-5 second count up.

If you feel like these are too much for you today, switch for regular swings or single arm swings. If you change the variation, make sure you add that into your notes though.

Hands & knees on ground, inhale and look up, exhale and look down. Lots of easy to find videos if you're unsure on what this looks like.

Start in a downward dog position, exhale and shift into an upward facing dog. You can pause in a plank position or go straight into the upward dog. Whatever works best for you body.

This AMRAP is done for 10-12 mins

low hold!

any variation

Rack hold.

This AMRAP is for 8-10 mins

This AMRAP is for 8-10 mins

Hands & knees on ground, inhale and look up, exhale and look down. Lots of easy to find videos if you're unsure on what this looks like.

Start in a downward dog position, exhale and shift into an upward facing dog. You can pause in a plank position or go straight into the upward dog. Whatever works best for you body.

Hands & knees on ground, inhale and look up, exhale and look down. Lots of easy to find videos if you're unsure on what this looks like.

Start in a downward dog position, exhale and shift into an upward facing dog. You can pause in a plank position or go straight into the upward dog. Whatever works best for you body.

dead clean variation

8-12 min EMOM two hand swing start at 10-12 reps at add 2 reps each minute, as long as you have rest.

Reverse lunge and pass bell through legs each rep. (This EMOM is for 10-14 mins)

bear crawl position (hands on ground, knees hovering about ground) pick up hand and kick through, keeping leg low, and then return to start.

Double kettlebell (or dumbbell) press if you don't have two of the same weight - go one bell, two hand press. -- no cleans, just presses--- EMOM is for 12-16 mins go for 30 seconds & count your reps. And repeat those reps for the rest of the sets.

Core & arm burner. Go from high plank to low plank and repeat. high to low back to high is one rep. make sure you alternate which arm you start on.

Hands & knees on ground, inhale and look up, exhale and look down. Lots of easy to find videos if you're unsure on what this looks like.

Start in a downward dog position, exhale and shift into an upward facing dog. You can pause in a plank position or go straight into the upward dog. Whatever works best for you body.

single or double bell

Single arm. Or doubles if you've got em. Modify reps as needed with the doubles though.

These are single arm. Maintain core stability.

Hands & knees on ground, inhale and look up, exhale and look down. Lots of easy to find videos if you're unsure on what this looks like.

Start in a downward dog position, exhale and shift into an upward facing dog. You can pause in a plank position or go straight into the upward dog. Whatever works best for you body.

Alternate sides each round

modify as needed

Hands & knees on ground, inhale and look up, exhale and look down. Lots of easy to find videos if you're unsure on what this looks like.

Start in a downward dog position, exhale and shift into an upward facing dog. You can pause in a plank position or go straight into the upward dog. Whatever works best for you body.

30 seconds or 30 steps, whatever is easiest for you to count out. I prefer a double overhead hold, but if not switch arms halfway through or alternate each set.

Hands & knees on ground, inhale and look up, exhale and look down. Lots of easy to find videos if you're unsure on what this looks like.

Start in a downward dog position, exhale and shift into an upward facing dog. You can pause in a plank position or go straight into the upward dog. Whatever works best for you body.

Tempo squat! either double rack or goblet. Don't do reps per side on this unless you want to be cursing my name. 3-5 seconds down, 3-5 second hold, 3-5 seconds up.

Go for doubles if you can. Even if you need to do it offset weights.

Hands & knees on ground, inhale and look up, exhale and look down. Lots of easy to find videos if you're unsure on what this looks like.

Start in a downward dog position, exhale and shift into an upward facing dog. You can pause in a plank position or go straight into the upward dog. Whatever works best for you body.

Make sure you alternate arms that you start with so you're keeping the work even.

You can split the reps or do the total.

Hands & knees on ground, inhale and look up, exhale and look down. Lots of easy to find videos if you're unsure on what this looks like.

Start in a downward dog position, exhale and shift into an upward facing dog. You can pause in a plank position or go straight into the upward dog. Whatever works best for you body.

alternate on each clean

add some weight if you'd like.

Hands & knees on ground, inhale and look up, exhale and look down. Lots of easy to find videos if you're unsure on what this looks like.

Start in a downward dog position, exhale and shift into an upward facing dog. You can pause in a plank position or go straight into the upward dog. Whatever works best for you body.

reps are per side :)

reps are per side

split reps on this one.

Hands & knees on ground, inhale and look up, exhale and look down. Lots of easy to find videos if you're unsure on what this looks like.

Start in a downward dog position, exhale and shift into an upward facing dog. You can pause in a plank position or go straight into the upward dog. Whatever works best for you body.

Double or single bell. If single bell, split reps or two hands on one bell... unless you want to push yourself and do 12/12. It's only one set so it could be fun to grind it out!

single or double cleans

reps are per side

reps are per side

Can also do pull ups or chin ups if you've got a pull up bar available! push ups can be modified to whatever variation works best for you & your body.

Hands & knees on ground, inhale and look up, exhale and look down. Lots of easy to find videos if you're unsure on what this looks like.

Start in a downward dog position, exhale and shift into an upward facing dog. You can pause in a plank position or go straight into the upward dog. Whatever works best for you body.

Standing or kneeling.

One knee down, bell on side that the knee is up on. from rack position, push the bell overhead.

Hands & knees on ground, inhale and look up, exhale and look down. Lots of easy to find videos if you're unsure on what this looks like.

Start in a downward dog position, exhale and shift into an upward facing dog. You can pause in a plank position or go straight into the upward dog. Whatever works best for you body.

Swing Fig 8 clean Rotational press snatch Windmill Switch & repeat

(can do this as doubles if you have double bells) row hop back clean jerk (or push press) Rack squat Reverse lunge / each leg Back to floor & repeat

Dead row Dead clean Reverse lunge Kneeling press Kneeling windmill Step up Overhead rack squat && switch

Kickstand swing Clean Push press Squat Swing Snatch floor & repeat

Hands & knees on ground, inhale and look up, exhale and look down. Lots of easy to find videos if you're unsure on what this looks like.

Start in a downward dog position, exhale and shift into an upward facing dog. You can pause in a plank position or go straight into the upward dog. Whatever works best for you body.

if possible - double clean and press.

bulgarian split squats if ya can!

Hands & knees on ground, inhale and look up, exhale and look down. Lots of easy to find videos if you're unsure on what this looks like.

Start in a downward dog position, exhale and shift into an upward facing dog. You can pause in a plank position or go straight into the upward dog. Whatever works best for you body.

Single or double bell thrusters. You can also do this with a dumbbell. If it's single bell - alternate each interval.

Single or double bell thrusters. You can also do this with a dumbbell. If it's single bell - alternate each interval.

Hands & knees on ground, inhale and look up, exhale and look down. Lots of easy to find videos if you're unsure on what this looks like.

Start in a downward dog position, exhale and shift into an upward facing dog. You can pause in a plank position or go straight into the upward dog. Whatever works best for you body.

single arm bridge press

Hands & knees on ground, inhale and look up, exhale and look down. Lots of easy to find videos if you're unsure on what this looks like.

Start in a downward dog position, exhale and shift into an upward facing dog. You can pause in a plank position or go straight into the upward dog. Whatever works best for you body.

alternating row

alternating legs

switch halfway through or alternate each round that you do.

Hands & knees on ground, inhale and look up, exhale and look down. Lots of easy to find videos if you're unsure on what this looks like.

Start in a downward dog position, exhale and shift into an upward facing dog. You can pause in a plank position or go straight into the upward dog. Whatever works best for you body.

single arm work babyyyy

Hands & knees on ground, inhale and look up, exhale and look down. Lots of easy to find videos if you're unsure on what this looks like.

Start in a downward dog position, exhale and shift into an upward facing dog. You can pause in a plank position or go straight into the upward dog. Whatever works best for you body.

Make sure you alternate arms that you start with so you're keeping the work even.

You can split the reps or do the total.

High Plank Position, tap opposite shoulder. maintain core stability & try not to rock back and forth. Reps are total, not per arm.

alternating

Squat, no weight for the warmup. feet hip-ish distance apart, toes pointed outwards, feet planted. drop down & drive knees over toes. focus on controlling the movement over speed.

Hands & knees on ground, inhale and look up, exhale and look down. Lots of easy to find videos if you're unsure on what this looks like.

Start in a downward dog position, exhale and shift into an upward facing dog. You can pause in a plank position or go straight into the upward dog. Whatever works best for you body.

Hands & knees on ground, inhale and look up, exhale and look down. Lots of easy to find videos if you're unsure on what this looks like.

Start in a downward dog position, exhale and shift into an upward facing dog. You can pause in a plank position or go straight into the upward dog. Whatever works best for you body.

Underhand row Dead clean Goblet squat Swing Press

kickstand dead kickstand row kickstand clean kickstand squat knee drive to reverse lunge rotate - rack squat rotate - kickstand snatch back to floor

Figure 8 Clean Thruster Reverse Lunge Kneeling Press Rack lunge position Standing to Press Rotational press to Floor & repeat

no equipment on this one! bear crawl position kick through (each side) bear crawl push up hop forward push up hop back hip drive through (each side) & repeat

add a rep each round swing snatch windmill rack squat switch sides & repeat other arm 1-2-3