Set a clock for 10 minutes, to complete each of the 3 EMOM rounds below. If you want to take it up a notch, plank each minute during your rest time.
Complete 3-4 sets of each round. Increase your reps if you only have a lighter bell.
Each set is 3 minutes in length and should be treated as a complex, where the bell should not touch the ground until time is complete. Complete 3 sets of each complex before moving on to the next round.
Complete 20 reps of each exercise per round. You will complete 5 rounds to get a total 100 reps per exercise. Try to minimize your rest within a round.
Complete the following flow 5 times in a row on the same side and then swing and switch to the opposite side and repeat. At that point, rest as needed and repeat the flow for a total of 4-5 sets.
Hike to broad jump, Reverse lunge and step back, Side lunge clean each side, Snatch, Rack squat. Switch and repeat.
These days can be implemented any time during the week. If your body is telling you to rest, listen to it! But remember the motto of No Days Off Fitness: Move Every Day. If you can, find another activity you enjoy doing and supplement that in on these days. Hiking, Yoga, biking; the list goes on!