1) Barbell complexes by Josh Bryant, MS, CSCS Do as many as you can in 8-10 minutes. Take up to 1 min rest between rounds ( round = all 5 exercises back-to-back) Barbell squat 5-8 reps Good morning 5-8 reps Front barbell squat 5-8 reps Zercher squats 5-8 reps Romanian deadlift 5-8 reps 2) Total Body complex: each exercise 5-8 reps: by Josh Bryant, MS, CSCS Barbell squat Push press Good morning Romanian deadlift Bent over barbell row Power clean 3) Runner's HIIT from Bodybuilding.com Minutes 1-4 (Warm-Up) Jog at about 50% effort Minute 5 (Workout Interval 1) Sprint 30 seconds at maximum effort Jog/Walk 30 seconds Minute 6 (Workout Interval 2) Sprint 30 seconds at maximum effort Jog/Walk 30 seconds Minute 7 (Workout Interval 3) Sprint 30 seconds at maximum effort Jog/Walk 30 seconds Minute 8 (Workout Interval 4) Sprint 30 seconds at maximum effort Jog/Walk 30 seconds