Full Body   30/10  x4

Station 1  

Ball Side to Side Slams (at home – russian twists)

Upright Row

Weighted Sit-ups

Toe Touches

Station 2

Single Arm row

Single Arm row

High Knees

Supinated Bent Over Row

Station 3 

Single Arm Ring Row (at home – Staggered Stance Row)

Single Arm Ring Row (At Home – Staggered Stance Row)

Banded run (High Knees)

Rope Pull-Up (At Home – Gorilla 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 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:  Dumbbells, Ball