Warm up: 5 min of choice cardio plus 3 rounds of : (5 scorpions, 5 inchworms, 10 lunges, 20 jumping jacks)
Main deal: 16 min EMOM (every minute on the minute):
Odd minutes: :20 sec front plank + 5 DB Shoulder to overhead (Men = 35-50# DBs, Women = 20-30# DBs)
Even minutes: 8 v-ups or toes to bar or hanging knee ups + 5 DB Power Cleans (touch the ground with the weights between each rep)
EMOMs work like this: every minute, at the top of the minute, you start your round. If you finish before the minute is up, rest until the next minute starts. It incentivizes you to work hard during that round to maximize rest. Goal is 20-30 sec of rest each time.
Shoulder to over head can be a strict press (hardest option), push press (dip knees a bit then drive up while you push the weight up) or push jerk (dip, drive, then dip under the weight to “catch”). Do whatever your fitness and skill level provides.