WARM UP:

https://www.youtube.com/watch?v=ZqAZVIa08E8
3 rounds
8 pvc pass through
8 pvc twists 
8/8 DB/KB/odd object strict high pull
8 kneeling strict press 
:30 downward dog
8 alternating lunge to instep
8 air squats

HOME GYM / DB/KB/MB:
7:00 amrap 
7 dumbbell hang clean and jerk
7 DB/KB goblet squats
7 lift hand push ups
(if they only have one piece of equipment, have them do 4/4 c&j)

BODY WEIGHT::
7:00 amrap
7 odd object hang clean and jerk
7 odd object goblet squats
7 lift hand push ups

HOME GYM:
15:00 emom
12 sit ups
6 burpees

DB/KB/MB:
15:00 emom
12 sit ups
6 burpees

BODY WEIGHT:
15:00 emom
12 sit ups
6 burpees
*everyone gets to do the same workout!

Power Hour

https://www.youtube.com/watch?v=GDDFfX0Qeys
3 supersets
12 plank DB row
12/12 hammer curls to shoulder press
Rest 1:00

3 supersets
12 “V”front raises
12 bent over flyes
 Rest 1:00