a) 4 x 45 seconds on, 10 seconds off
b) 4 x 1 min EMOM
c) 4 x 45 seconds on, 10 seconds off

CIRCUIT 1
a) chest to floor push ups
b) 25 sumo squats
c) climbing burpees

CIRCUIT 2
a) heavy deadlift
b) 25 super sumo squats
c) heavy bicep or clean

CIRCUIT 3
a) clean to overhead press
b) 25 thrusters
c) touchdown jump squat + 4 toe taps

CIRCUIT 4
a) tricep dips
b) 25 goblet squats
c) high plank weighted reach