45 ON 15 OFF | 2X EACH STATION

Station 1

Ab Barbell Roll-Out ( AT HOME: PLANK WALK OUT)

Barbell Row (AT HOME: DUMBBELL ROW)

Sit-Up Twist

Station 2

Ring Rows (AT HOME: BENT OVER ROWS)

Ring Superman (AT HOME: FLOOR SUPERMAN)

Wall-Sit Bicep Curl 

Station 3 

(AT HOME – BAGS TO BE REPLACED WITH DUMBBELLS)

Bag Bent Over Row 

Bag Clean

Bag Hop Overs

Station 4

 (AT HOME – NO BENCH? USE CHAIR/TABLE ETC)

Bench Single Arm Row

Bench Single Arm Row

Incline MTN Climbers

Finisher:  Coaches Choice 

Directions for Virtual Members: Please start at station 1 and work your way down as guided by your coach for transitions.  We will be at each station for 2 rounds before moving to the next station.  There is a minute rest between each station to hydrate/ wipe down equipment.

At Home Equipment Needed:  Chair/Box, Dumbbells