30/10  (at home in parentheses)

Station 1  

Romanian Deadlifts

Kneeling Front/Lat raise

Crab Toe Touch

Ab Roll Outs (plank Walk-Out)

Station 2

Ring Rows (bent over rows)

Ring Jumps (jump Squats)

Ring Y (Dumbbell Y)

Ring Push-up Extension

Station 3 

lunge slam (jump lunges)

ball Wall Side toss (Russian Twists)

tricep Extension

ball Wall Side toss (otherside) (russian Twists) 

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, Chair