Block 1: 15 mins

The bodyweight buster is a baseline, so track how far you get or track the time it took you to finish. Pick your rep scheme of 7, 10 or 15 reps for each movement. The higher rep option will make this more challenging. The goal is to complete 5 rounds in the allotted 15 min time cap. Complete the reps for squats before moving to belly burpees and then to pushups. Restart at the top.

Block 2: 8 mins

This block is core/trunk focused. Complete 8 rounds of a 1:00 EMOM. Pick one of the options and complete the reps, rest the remaining time of the minute.

Block 3: 17 mins

For this conditioning block, follow the exercises with the allotted times given. In between each exercise take a 15 second transition to the next exercise.