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