40 ON 10 OFF | 3X EACH STATION

Station 1

Rope underhand ripples (at home – light dumbbells hammer curls)

Kneeling band  chest press (at home – Chest press)

Alt Lunge Band rows (at home – bent over rows) 

Station 2

High knees

Bench seated Arnold press

Bench decline plank side to side shuffle 

Station 3 

Russian med ball twists

Squat ball toss up

Med ball alt push-up

Station 4

Pull-up bar knee ups (at home – v-ups)

Box jumps

Bird-dog 

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