35 ON 10 OFF | 3X EACH STATION

Station 1

Ring Pull-Ups / Pull Ups (at home dumbbell front/side lat raise)

Bench Chest Fly

Squat Thrusters 

Station 2

Ball Slams (at home: Jump Squats )

Barbell Row 

Barbell Hop-over burpee

Station 3 

Renegade Row

Box Tricep Dips

Alt Step-Up Bicep Curl

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, Ball