Full Body   30/10  x4

Station 1  

Box Jumps/Stepups

Weighted Squats

Staggered Stance Bicep Curls 

Station 2

Deadlifts
Ab Roll Outs
Cleans

Station 3 

Wall Balls

 Plank Pop Ball Touch 

Overhead Alt Lunges

Station 4 

Bench Hip Bridge

Bench Hop Overs

Dips

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 4 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/Bench, Dumbbells, Ball