30/10  (at home in parentheses)

Station 1  

Chest Press

Squat Curl

Chest Fly

Station 2

Split Squat Tricep extension

Ring Pushups

Ring Superman (Plank walk-Out)

Station 3 

Clean

Hop Over Burpees

Weighted Sit-Ups

Station 4

Rope Snakes ( Alt Shoulder Press)

Plank

Rope Ripples (fast Alt Bicep Curls)

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:  Dumbbells, Chair