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