40 ON 10 OFF | 3X EACH STATION

Station 1

Alt bicep curls

Plank jacks

Skull crushers 

Station 2

Ring rows

– at home gorilla rows

Ring push-ups 

Tricep dips

Station 3 

Sit-up press

Superman pull-up

Butt kicks

Station 4

Landmine overhead press (r)

Landmine overhead press (l)

Bent over barbell row 

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,