40 ON 10 OFF | 3X EACH STATION

Station 1

Landmine Lunge

Kneeling to Squats 

Jump Rope

Station 2

Dumbbell side lunge 

Squat alt shoulder press

Deadlifts

Station 3 

Ring split squat

Otherside

Ring squat y-fly

Station 4

Bag cleans

Bag burpee hop overs

Downdog alt toe touch 

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