Light weight, body weight, cardio exercises. Complete Blocks 2, 3, & 4 on the same time interval as Block 1.
For HIIT - choose two exercises, complete 8 reps each over one minute interval.
For Strength - choose one exercise, complete 10 reps each over one minute interval.
For both, if you finish in less then 35-40 seconds, increase weight/intensity.
Repeat the same exercise for 60, 45, and 30 seconds increasing the intensity each time (higher weight, moving faster, adding complexity, etc.).
For EMOMs, choose two exercises complete 10-12 repetitions of each. If you finish in less than one minute, increase weight/intensity.
For the three Builders, start with low weight, increase weight each set over 4-5 sets of 6 or 8 repetitions, then 3 sets of 6 or 8 repetitions at highest weight. For Compounds, choose two exercises to complete back to back no rest 3 sets of 6 or 8 repetitions. Ideally using the same muscles from Builders. Rest as needed.