Station 1 

30 on 10 off 4x

Lunges

Plank Pull Through

Alt Side Lunge Press

1 Min break after 4 rounds.

Station 2

30 on 10 off 4x

Ring Squat Jumps (at home – Jump Squats without rings)

Single Leg Squat (Left) (at home – single leg squat into chair)

Single Leg Squat (Right) (at home – single leg squat into chair)

1 Min break after 4 rounds.

Station 3

30 on 10 off 4x

Ball Toss Up (at home – squats – if no ball is available) 

Windshield Wipers

Ball Toe Tap (at home – high knees – if no ball is available) 

1 Min break after 4 rounds.

Station 4

30 on 10 off 4x

Deadlifts

Box Jumps / Step-Ups

V-Ins

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 4 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 for Step-Ups, Dumbbells, Ball