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.
Select an upper, lower, and core exercise, perform each for 45 seconds each with no rest, take 30 second rest after core and repeat the set 2 more times. Repeat this block 3 more times with new exercises.