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