30 ON 15 OFF | 3X EACH STATION

Station 1

Box Dips 

Bulgarian Split Squat Single Arm Overhead Press

Bulgarian Split Squat Single Arm Overhead Press

Station 2

Rope Ripples -Bent Over Fast Curls (at home)

Russian Twist Slams -Weighted Russian Twists (at home)

Lunge Side Slams -Weighted Jump Lunges (at home)

Station 3 

Squat Upright Row

Marching Dumbbell Bicep Curl

Chest Press

Station 4

Burpee High Knees

Jack-Knife

Speed Skaters

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 3 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