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